Stretching Power Point

Stretching
Who, What, When, Where, How, Why?

Stretching helps…..
…..improve your health and mood, make you look better, feel better, and perform better!

Stretch to Improve Flexibility
Flexibility - the range of motion that is available to a joint or joints

Stretch…..
when muscles are warm (at least 3 to 5 minutes of cardio first)
1 to 3 sets of 10 to 60 seconds
10 to 60 minute routines
before and after physical activity

Stretching…..
muscle stiffness
risk of injury
lower back pain

Stretching…..
muscle tone
range of motion (flexibility)
circulation
posture
muscle efficiency
overall body performance

Daily Stretches
How to Stretch your Major Muscle Groups
-1 major muscle group at a time
Shoulders Neck
Legs Back Chest

Calf Stretch
Muscle Group: Legs
Location/Point of Emphasis: Back of Lower Leg

Hamstring Stretch
Muscle Group: Legs
Location/Point of Emphasis: Back of Upper Leg

Quadriceps Stretch
Muscle Group: Legs
Location/Point of Emphasis: Front of Thigh

Hip Flexor Stretch
Muscle Group: Legs
Location/Point of Emphasis: Upper Thighs just below Hipbones

Iliotibial Band (ITB) Stretch
Muscle Group: Legs
Location/Point of Emphasis: Outside of Hip, Thigh, and Knee

Knee-To-Chest Stretch
Muscle Group: Back
Location/Point of Emphasis: Lower Back

Shoulder Stretch
Muscle Group: Shoulders
Location/Point of Emphasis: Rotator Cuff

Shoulder Stretch With Towel
Muscle Group: Shoulders
Location/Point of Emphasis: Internal Rotators

Neck Stretch
Muscle Group: Neck
Location/Point of Emphasis: All parts of the Neck

Chest Stretch
Muscle Group: Chest and Back
Location/Point of Emphasis: Upper Back

Stretching is…..
…..for ANYONE!

Tip
Do NOT stretch until pain…..stretch until muscle feels relaxed!

Quote
Do not let a few minutes of not doing something keep you from doing everything…..

Stretching Power Point

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