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STRETCHING & FLEXIBILITY PREPARED BY:  AZURA
BENEFIT OF STRETCHING <ul><li>Increased flexibility and range of motion </li></ul><ul><li>Injury prevention </li></ul><ul>...
Definition of FLEXIBILITY <ul><ul><li>Amount of movement available at a joint  </li></ul></ul><ul><ul><li>The term flexibi...
Outer Hip Stretch <ul><li>Lay on the floor on your back  </li></ul><ul><li>Cross the left foot over the right knee, keepin...
Lower Back Stretch <ul><li>Lay on the floor on your back </li></ul><ul><li>Bring your knees up to your chest and use your ...
Latissimus Dorsi Stretch <ul><li>Kneel on the floor  </li></ul><ul><li>Lean forwards with the arms outstretched as far as ...
Abdominal Stretch <ul><li>Lay on the floor on your stomach </li></ul><ul><li>Place your hands on the floor at shoulder lev...
Hip Flexor Stretch <ul><li>Kneel with one knee on the floor and the other foot in front with the knee bent </li></ul><ul><...
Standing Quadriceps Stretch <ul><li>Stand on one leg and pull the other foot up behind your bottom </li></ul><ul><li>Keep ...
Standing Hamstring Stretch <ul><li>Stand with one leg just in front of the other </li></ul><ul><li>Bend the back knee and ...
Posterior Shoulder Stretch   <ul><li>Stand upright and cross one arm across your body </li></ul><ul><li>Using the opposite...
Triceps Stretch <ul><li>Place your hand on your upper back with the elbow bend towards the ceiling </li></ul><ul><li>Use y...
Chest Stretch <ul><li>Stand hip width apart </li></ul><ul><li>Bring both hands to the back clasp your hands. </li></ul><ul...
Lateral Neck Flexion Stretch . <ul><li>Look straight forward and do not let the chin drop down </li></ul><ul><li>Move your...
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Stretching & Flexibility

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Fitness is a Lifestyle!
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Stretching & Flexibility

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

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