Jennifer Lewis 7 13 066 31 PM SED 514 PHYSICAL EDUCATION 6 22 06 Vol 1 No 1 STRETCHING 1 DIFFERENT TYPES OF STRETCHING WE WILL BE USING IN CLASS 2 Dynamic 2 Active Stretching 2 Static stretching 2 BELOW DESCRIBES HOW TO STRETCH DIFFERENT MUSCLES 2 Quadriceps 2 Hamstrings 2 Abdominals 2 Triceps 3 Back 3 Calves 4 Neck 4 BELOW IS A VIDEO OF INDIVIDUALS STRETCHING 4 FOR FURTHER INFORMATION ON STRETCHING PLEASE VIEW THE FOLLOWING WEBSITES 5 BELOW IS A HYPERLINK FOR MORE INFORMATION ABOUT STRETCHING 5 A CHART OF MUSCLES USED DURING STRETCHING 6 Stretching When should you stretch Why is stretching important If your muscles are cold you need to do minimal stretching before you exercise or do an activity You can perform the activity you will be doing at a reduced intensity level as a warm up Ideally you want to stretch after you exercise because your muscles are warm and have more blood in them Stretching reduces the chance of injury Your muscles are more elastic and receptive to being stretched when you stretch you muscles 1 Jennifer Lewis 7 13 066 31 PM SED 514 than you agonist muscle to hold that position An example is when you extend your leg off of the ground and maintain that position with not assistance Different types of stretching we will be using in class Dynamic Dynamic stretching is when you move certain parts of your body and gradually increase your speed reach or both in a controlled manner An example of dynamic stretching is arm circles Static stretching Static stretching is when you stretch a muscle or muscles to its farthest point and hold that position An example is when you are sitting on the floor with you legs straight and you touch your toes and hold that position Active Stretching Active stretching is when you hold a position without any assistance other Below describes how to stretch different muscles Quadriceps 1 Stand up straight with your feet shoulder width apart 2 For balance you can use a wall or back of a chair 3 Lift you left leg off the ground and hold you ankle to your buttock Make sure your knee is pointed towards the floor hips forward and level 4 Contract your abdominals to avoid arching your back 5 Hold this pose for 20 to 25 seconds 6 Repeat stretch with other leg Hamstrings 1 Stand up straight with your knees slightly bent 2 Bend your back towards your toes 3 Try to touch your toes with your fingers 4 Hold this stretch for 20 to 25 seconds Abdominals 1 Lie down on your stomach 2 Lay your palms down on the ground near your 2 Jennifer Lewis 7 13 066 31 PM 3 4 5 6 7 8 SED 514 shoulder Extend your arm so your torso is lifted off the ground Keep your legs palms and hips on the ground Relax your abdominal muscles Hold this position for 20 25 seconds Lower yourself slowly down to the original position flat on the ground Repeat this exercise three times Step 1 Step 2 Step 3 Triceps 1 Stand up straight 2 Lift your right arm straight up Your fingers should be pointing above you 3 Bend your left elbow until your hand is resting at the base of your neck or further down your back 4 Place your left hand on your right elbow 5 Push down gently with your left and 6 Stop pushing when you can feel your triceps stretching 7 Hold this position for 10 15 seconds 8 Repeat stretch with both arms two times Back 1 Lie down on the floor or mat with your back flat 2 Extend your arms left and right arms out to about 90 degrees 3 Bend your knees towards your waist and turn your waist so that your knees point to the left REMEMBER try to not lift your trunk off of the mat 4 Turn your head to the right as you point your knees to the left 5 Hold this position for 15 20 seconds 6 Keep your arms in the same position but turn your waist to the right 7 Hold this position for 15 20 seconds 8 Repeat each stretch two times 3 Jennifer Lewis 7 13 066 31 PM SED 514 Calves 1 2 3 4 5 Stand a little more than an arm s length from a wall Place your palms flat against the wall Step forward with your right leg Keep your left heel on the ground Lean forward to increase the stretch in your calf If you do not feel a stretch in you calf muscle step farther back This will increase the tension 6 You ca also let your hips sink towards the ground to stretch your calf muscle more 7 Hold this position for 20 25 seconds 8 Repeat this stretch with the opposite leg Neck 1 2 3 4 5 6 7 8 9 Stand straight up with your back straight Slowly tilt your chin upward Hold this position for 10 seconds Slowly return your head to your starting position and tilt your head to the right Your ear should be going towards your shoulder Hold this position for 10 seconds Lower your head towards your chest Hold this position for 10 seconds Slowly raise your chin to your starting position and tilt your head to the right Hold this position for 10seconds Below is a video on how to stretch your calves properly 4 Jennifer Lewis 7 13 066 31 PM SED 514 For further information on stretching please view the following websites 1 http www womensheartfoundation org content Exercise stretching exercise asp 2 http www brianmac demon co uk stretch htm 3 http www spine health com Topics conserv overview exercise ex01 html 4 http www thestretchinghandbook com Below is a hyperlink for more information about stretching Click on the picture 5 Jennifer Lewis 7 13 066 31 PM SED 514 A CHART OF MUSCLES USED DURING STRETCHING 6 Jennifer Lewis 7 13 066 31 PM SED 514 References 1 www ehow com 2 www google com 7