The document describes several stretching exercises for different parts of the body, including the quads, hamstrings, shoulders, triceps, arms, back, neck, inner thighs. Instructions are provided for how to perform stretches for each body part, describing positioning and movements to feel a stretch and improve flexibility.

1. Stretching exercises for sports
By: Johanna Lim, Ray Chua, Kenneth Mah and Kang
Shi Qiang (Blue House)
Monday, 14 January, 13

2. Quad Stretch
Grab the top of the right foot and bend your knee, bringing the foot towards
the buttocks, knee pointing straight at the floor. You should feel a stretch
right down the front of your leg. Squeeze your hips forward for a deeper
stretch. Switch sides
Monday, 14 January, 13

3. Hamstring Stretch
Take your left foot forward and tip from the hips, keeping the back flat.
Lower down until you feel a stretch in the back of the leg. Repeat on the
other side.
Monday, 14 January, 13

4. Shoulder Stretching
Take right arm straight across your chest and curl the left hand around your
elbow, gently pulling on the right arm to deepen the stretch in the
shoulders. Switch sides.
Monday, 14 January, 13

5. Triceps stretch
Bend the left elbow behind your head and use the right hand to gently pull
the left elbow in further until you feel a stretch in your tricep. Switch sides
and repeat.
Monday, 14 January, 13

6. Arm circles
Stand up and extend your arms straight out by the sides. The arms should be
parallel to the floor and perpendicular (90-degree angle) to your torso. This will
be your starting position.
1. Slowly start to make circles of about 1 foot in diameter with each outstretched
arm. Breathe normally as you perform the movement.
2. Continue the circular motion of the outstretched arms for about ten seconds.
Then reverse the movement, going the opposite direction.
Monday, 14 January, 13

7. Lunge with back row
This exercise will improve your posture by strengthening the muscles in your upper and
mid back, shoulders, and arms while also toning and strengthening your legs and
improving your hip flexibility. Step your right foot forward and your left foot back, keeping
both heels on the floor and feet pointing straight ahead. Bend your right knee until it is
over your right ankle. Lower your chest towards your thigh, bringing your arms
perpendicular to the floor, keeping your back flat (don't hunch) — this is your start position.
Straighten your right leg, row your elbows back and squeeze your shoulder blades
together, keeping your torso angled slightly forward. Return to start position.
Monday, 14 January, 13

8. Roll your neck and putting your hand
above your head
Slowly roll your head in giant circles. Complete 10 repetitions in one
direction and then repeat in the opposite direction.
Put your hand on your hip and put your other hand over your head.
Monday, 14 January, 13

9. Inner thighs
Stand with your legs extremely spread out and lean your weight onto one
leg while keeping the opposite leg completely straight. Hold for a 10
second count and repeat on the opposite leg.
Monday, 14 January, 13