Stretching & Flexibility

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Fitness is a Lifestyle! …

Fitness is a Lifestyle!
Learn the many ways of stretching from Ms. Azura and reap the benefits of it today!

Life is better when shared!

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  • 1. STRETCHING & FLEXIBILITY PREPARED BY: AZURA
  • 2. BENEFIT OF STRETCHING
    • Increased flexibility and range of motion
    • Injury prevention
    • Preventing DOMS (Delayed Onset Muscle Soreness)
    • Improved posture
    • Improvements in sports performance
    • Stress relief
  • 3. Definition of FLEXIBILITY
      • Amount of movement available at a joint
      • The term flexibility means the same as mobility or suppleness.
  • 4. Outer Hip Stretch
    • Lay on the floor on your back 
    • Cross the left foot over the right knee, keeping the left knee bent
    • Extend your left hand out & look to the left
    • Use your right hand to pull the left knee across your body 
    • Hold for between 10 and 30 seconds
  • 5. Lower Back Stretch
    • Lay on the floor on your back
    • Bring your knees up to your chest and use your arms to pull them in further 
    • Hold for between 10 and 30 seconds
    • Add internal rotation to further stretch gluteus medius
  • 6. Latissimus Dorsi Stretch
    • Kneel on the floor 
    • Lean forwards with the arms outstretched as far as possible and hands on the floor
    • Push your buttocks down towards your feet keeping your hands still to increase the stretch 
    • Hold for between 10 and 30 seconds
  • 7. Abdominal Stretch
    • Lay on the floor on your stomach
    • Place your hands on the floor at shoulder level
    • Lift your upper body away from the floor, straightening your arms
    • Keep your hips flat on the floor 
    • Hold for between 10 and 30 seconds
  • 8. Hip Flexor Stretch
    • Kneel with one knee on the floor and the other foot in front with the knee bent
    • Push your hips forwards and keep the back upright
    • Hold for between 10 and 30 seconds
  • 9. Standing Quadriceps Stretch
    • Stand on one leg and pull the other foot up behind your bottom
    • Keep your knees together and push your hips forwards to increase the stretch 
    • Hold for between 10 and 30 seconds
  • 10. Standing Hamstring Stretch
    • Stand with one leg just in front of the other
    • Bend the back knee and rest your weight on the bent knee
    • Tilt the hips forwards as if sticking your bum in the air! 
    • Hold for between 10 and 30 seconds
  • 11. Posterior Shoulder Stretch  
    • Stand upright and cross one arm across your body
    • Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder 
    • Hold for between 10 and 30 seconds
  • 12. Triceps Stretch
    • Place your hand on your upper back with the elbow bend towards the ceiling
    • Use your other hand to pull the elbow towards your head 
    • Hold for between 10 and 30 seconds
  • 13. Chest Stretch
    • Stand hip width apart
    • Bring both hands to the back clasp your hands.
    • Open up your chest and stretch. 
    • Hold for between 10 and 30 seconds
  • 14. Lateral Neck Flexion Stretch .
    • Look straight forward and do not let the chin drop down
    • Move your ear towards the shoulder
    • Don't let your shoulder lift up
    • Hold for between 10 and 30 seconds