Stretching Why, When, What, and How?

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The following slide show presentation is copied from the book

Presentation transcript:

Stretching Why, When, What, and How? By: Mandy McDivitt

Why Stretch? Stretching helps improve one’s flexibility. Stretching helps improve one’s overall mood. Stretching helps prevent short and long-term injuries. www.methodfitness.com

When Should I Stretch? Always stretch before and after physical activity. Stretch when muscles are warm. (A small jog can warm muscles quickly.) Stretching routines should consist of 1-3 sets of 10-60 seconds. A good stretching routine can last anywhere from 10 to 60 minutes. www.nimblefitness.com

What Does Stretching do for Me? Stretching decreases muscle stiffness, back pain and the risk of injury. Stretching increases flexibility, circulation, muscle tone, posture, and muscle efficiency. Stretching also increases one’s overall body performance. www.organicsoul.com

What Major Muscle Groups Should I Stretch? Legs Arms Back Neck Shoulders www.drmarkscorner.blogspot.com

Example of a Leg Stretch Bend one leg at a time. Keep opposite leg straight. Reach for your toes or as far as you can reach. www.bicyclekingdom.com

Example of an Arm Stretch Bend one arm at a time across your chest. With your opposite arm, apply pressure to your upper arm. Gradually increase the pressure. www.sport-fitness-advisor.com

Example of a Back Stretch Bend one leg at a time across the opposite leg. Twist your upper body and place your opposite elbow on your bent knee. Rotate your head as if you are looking all the way around. www.bicyclekingdom.com

Example of a Neck Stretch Twist your neck slowly to one side. Twist your neck slowly to the opposite side. Twist your neck forward and then backward. www.inflatablekayakblog.com

Example of a Shoulder Stretch Bend one arm at a time until your hand is behind your head. Take your opposite hand and apply pressure on the elbow toward the back of your head. Gradually increase the pressure. www.weightlossforall.com

General Advice for Stretching Stretch until your muscles feel relaxed. Do NOT stretch through pain. Always stretch before and after physical activity and when muscles are warm. www.darianpt.com

Example of Stretching Routine http://www.youtube.com/watch?v=PImZqoOJcvI