1.  Str………etching out! with Santiago Garzon Image Source: http://www.aikido- reading.co.uk/micro_site/stretching/stretch_06.htm

2. Why stretch?  Improve flexibility  Prevent injury  Correct and improve posture  Prepare your muscles for physical activity Image source: http://www.southbay.ymca.org/youth-programs- 1/stretch.html

3. Engage your core!  All of your power comes from your core!  Stretch and strengthen it! Images from: westvalley.edu

4.  Some stretches target different muscle groups at the same time  Triceps!  Chest, shoulder, biceps and forearms! Upper Body image source: www.frozenshoulder.com Image source: www.teachpe.com/stretching/triceps.php

5. Lower Body  Quadriceps  Hamstrings  Calves Images from: http://www.sparkpeople.com/reso urce/fitness_articles.asp?id=1565

6. quadricepshamstringscalves Specificity Matters!  Stretch accordingly. Keep in mind the activity you are going to engage in For soccer, focus on stretching the lower half of your body as it is the most active Image source:http://weeklyups.com/fc- barcelona-spanish-league/

7. Specificity Matters! Legs For sprinting Core For power Arms + shoulders For swinging  For tennis you might want to stretch differently.. This is why specificity is so important! Image source: http://www.tennismagazine. fr/novak-djokovic-2- _r_10_i_954.html

8. Stretching Tips  Yes, some stretches will hurt  Hold your stretches at least 20 seconds per body part  Breathe  Stretch with a partner (if necessary)  Know your limits image source :http://blogs.eagletribune.com/

9. Challenge your self  Make stretching a habit!  Push your limits!  Reach new boundaries!  Try new stretches!  Mastered the basics?… Try Yoga! Image source: http://www.artofliving.org/in- en/yoga

10. Remember  You want to stretch to prevent injury!  Try dynamic warm ups  Go easy at first  Don’t over stretch! This too can lead to injury!