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Stretching<br />Who, What, When, Where, How, Why?<br />
Stretching helps…..<br />	…..improve your health and mood, make you look better, feel better, and perform better! <br />
Stretch to Improve Flexibility<br />	Flexibility - the range of motion that is available to a joint or joints<br />
Stretch…..<br />when muscles are warm (at least 3 to 5 minutes of cardio first)<br />1 to 3 sets of 10 to 60 seconds<br />...
Stretching….. <br />                          muscle stiffness<br />                          risk of injury<br />        ...
Stretching…..<br />			muscle tone<br />			range of motion (flexibility)<br />			circulation<br />			posture<br />			muscle...
Daily Stretches<br />	How to Stretch your Major Muscle Groups<br />	-1 major muscle group at a time<br />                 ...
Calf Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Back of Lower Leg<br />
Hamstring Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Back of Upper Leg<br />
Quadriceps Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Front of Thigh<br />
Hip Flexor Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Upper Thighs just below Hipbones<br />
Iliotibial Band (ITB) Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Outside of Hip, Thigh, and Knee<br />
Knee-To-Chest Stretch<br />Muscle Group: Back<br />Location/Point of Emphasis: Lower Back<br />
Shoulder Stretch<br />Muscle Group: Shoulders<br />Location/Point of Emphasis: Rotator Cuff<br />
Shoulder Stretch With Towel<br />Muscle Group: Shoulders<br />Location/Point of Emphasis: Internal Rotators<br />
Neck Stretch<br />Muscle Group: Neck<br />Location/Point of Emphasis: All parts of the Neck<br />
Chest Stretch<br />Muscle Group: Chest and Back<br />Location/Point of Emphasis: Upper Back<br />
Stretching is…..<br />…..for ANYONE!<br />
Tip<br />Do NOT stretch until pain…..stretch until muscle feels relaxed!<br />
Quote<br />Do not let a few minutes of not doing something keep you from doing everything…..<br />
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Stretching Power Point

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Stretching Power Point

  1. 1. Stretching<br />Who, What, When, Where, How, Why?<br />
  2. 2. Stretching helps…..<br /> …..improve your health and mood, make you look better, feel better, and perform better! <br />
  3. 3. Stretch to Improve Flexibility<br /> Flexibility - the range of motion that is available to a joint or joints<br />
  4. 4. Stretch…..<br />when muscles are warm (at least 3 to 5 minutes of cardio first)<br />1 to 3 sets of 10 to 60 seconds<br />10 to 60 minute routines<br />before and after physical activity<br />
  5. 5. Stretching….. <br /> muscle stiffness<br /> risk of injury<br /> lower back pain<br />
  6. 6. Stretching…..<br /> muscle tone<br /> range of motion (flexibility)<br /> circulation<br /> posture<br /> muscle efficiency<br /> overall body performance<br />
  7. 7. Daily Stretches<br /> How to Stretch your Major Muscle Groups<br /> -1 major muscle group at a time<br /> Shoulders Neck<br />Legs Back Chest<br />
  8. 8. Calf Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Back of Lower Leg<br />
  9. 9. Hamstring Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Back of Upper Leg<br />
  10. 10. Quadriceps Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Front of Thigh<br />
  11. 11. Hip Flexor Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Upper Thighs just below Hipbones<br />
  12. 12. Iliotibial Band (ITB) Stretch<br />Muscle Group: Legs<br />Location/Point of Emphasis: Outside of Hip, Thigh, and Knee<br />
  13. 13. Knee-To-Chest Stretch<br />Muscle Group: Back<br />Location/Point of Emphasis: Lower Back<br />
  14. 14. Shoulder Stretch<br />Muscle Group: Shoulders<br />Location/Point of Emphasis: Rotator Cuff<br />
  15. 15. Shoulder Stretch With Towel<br />Muscle Group: Shoulders<br />Location/Point of Emphasis: Internal Rotators<br />
  16. 16. Neck Stretch<br />Muscle Group: Neck<br />Location/Point of Emphasis: All parts of the Neck<br />
  17. 17. Chest Stretch<br />Muscle Group: Chest and Back<br />Location/Point of Emphasis: Upper Back<br />
  18. 18. Stretching is…..<br />…..for ANYONE!<br />
  19. 19. Tip<br />Do NOT stretch until pain…..stretch until muscle feels relaxed!<br />
  20. 20. Quote<br />Do not let a few minutes of not doing something keep you from doing everything…..<br />

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