Stretching and Flexibility, Stretching Examples
Stretching and Flexibility, Stretching Examples KH 2520
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This page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 37 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
STRETCHING EXAMPLES KH 2520 ANOTHER USEFULTOOL gt You can find more examples of stretches here along with gifs gt httpwwwexrxnetListsDirectoryhtml If Stretch an forward against a wall with your legs in lunge isition Bend your front leg and place your weight an ii Stretch the back of your back leg keeping your in ck heel on the ground This stretch also stretches 54 9 hip flexors STATIC STRETCHES For static stretches you slowly move into the stretch position the point where you feel slight tenderness or pain for a given muscle and hold it for 10 to 30 seconds Some stretching advocates recommend holding a stretch for 60 seconds or more but there is no proof that longer is better Overtime you will become more exible and you will be able to increase your range of motion During a stretch itself you may feel your muscles loosen up and you may be able to stretch a little further Quadriceps Stretch You can do this stretch either standing or lying on your belly Bend your knee and grab your foot pulling your heel to your buttocks For an advanced stretch for your rectus femoris and hip flexors pull your leg back during the stretch Hip Flexor Stretch This is an advanced stretch Kneel with one knee on the ground and the other knee bent with the foot flat Lean toward the front leg Keep the upper body upright or even slightly backward For added stretch press your hands against the knee pushing your upper body backward Pec Stretch Stand next to a wall in a doorway or next to a machine Extend your arm to the side and contact the wall doorframe or machine with your hand Lean forward to get a stretch through the pectoralis major by creating resistance against your hand Triceps Stretch Raise your arm overhead flex your elbow and reach down your back Use your other arm to pull back on the elbow for additional stretch Rear Deltoid and Upper Back Stretch Reach across your body at chest height with one arm Grab that arm at the elbow with your other hand and continue to pull your arm across your chest Upper Back Stretch Stand upright about 3 feet 1 m in front of a pole or machine Reach out and grab the pole or machine with both hands bending at the waist Press down on the pole or machine stretching your upper back This will also stretch your pecs Biceps Stretch Fully extend your arm out in front with your palm and forearm turned up With your other hand grab the hand of the outstretched arm and gently pull back on your ngers DYNAMIC STRETCHES KneetoChest Walk Stand facing the direction you intend to walk Shift A dynamic stretch uses the same basic principles as the static stretch except your weight to your left leg Pull up on your right that instead of holding the stretch you move back and forth between the Hi bringingitto YOUT Chest Oldthe POSitionfOr start position and your end range in a slow controlled fashion The general 53323322335liltitgpt sllgl gkgs recommendation is to perform 5 to 10 reps per stretch Some exercises in head and Chestug lookingforwardand maintaining this book such as walking lunges are similar to dynamic stretches when an erect posture For an extra challenge you can performed with no weight Long range of motion dynamic stretches make extePd P 0mquot the toe 0 your Standing 19 While good warm up moves if you are going to do faster paced less controlled hmdmgthe other leg atyour CheSt39 activity like playing a sport Lunge and Reach Start with your legs split forward to back about three feet 1 m apart Begin by descending until your lead leg is parallel with the ground As you descend to your lunge position raise your arms over your head as far as possible Stand back up bringing your arms back down This can be done while walking or stationary a and a rotation component can be added by 539 Chain Breakers twisting the upper body at the waist Stand with your feet slightly wider than shoulder width apart Extend your arms out as far as possible to your sides at shoulder height In a delib erate moderatespeed motion squeeze your arms together coming across your chest until they cross completely so that your left arm is past your right shoulder and vice versa Squeeze at the fully closed position then open back up to the start Overhead Squat Laf ra39 PUSh39UP Walk Start by standing tall with your feet about to the left h v A Yv W 39 shoulderWidth apart and arms fully extended vEu ep39 overhead Squat down as deep as possible press 7 fcise Whileallowing your feet to m0ve Shum an also perform this exer in your arms u ward to maximize our stretch U steps In each direction K 39 e m both your arms and feet v y eep your torso tight during the e Stand back up and repeat Maintain a tight torso I r 1 entire exemse position throughout the movement Mountain Climbers Start in the pugh UP DOSition K Keeping your left ee Stationary Inchworm Start in the pushup position Keeping your legs xed and straight the entire time walk your hands backward toward your feet sticking your butt into the air Get as close as you can to your feet with your legs straight then walk your hands back out to the starting position Repeat for 10 reps For an added challenge continue moving by walking forward as you come back up amentai Weight Training SpiderMan Using the mountain climber position step forward with one leg but instead of bringing your knee even with your chest bring it outside your shoulder As your knee reaches your armpit walk your opposite hand forward while pressing back on the front leg At the same time move your opposite leg up toward its sameside armpit while extending the other leg backward This is a dif cult warmup exercise to get the hang of as it demands core strength to keep your body parallel to the ground WHAT OTHER ACTIVITIES IMPROVE FLEXIBILITY V Yoga httpvwvwyoutubecomwatchvV2CLZqu4A httpwwwyoutu becomwatchvCU3 HuPNsyG4 V Tai Chi httpwwwyoutubecomwatchvUanam5Vst V Water Aerobics httpwwwyoutubecomwatchvcBbA4EhNf8 V Dance Zumba anyone httpzllwwwyoutubecomwatchvr7rPyOHBE BEGINNERYOGA EXAMPLES QI YOGJk 3 45 MIN 3 ADVANCED INTERMEDIATE r quot I 3x 1 x 1 Mountain hardsto heart Chair Pose FOIward Fold HaI Nay Lift Forward Fold Padangus tas na Ha Ime Lift Pia nk Locus locust WIC hat Expansion Pla nk A Lunge 235 we Exbended Side Angle RelerseWarrior Chat use nga Up Dog Down Do Mountain Pose HaIfSpliE Wanior2 KH2520 GEORGIA STATE UNIVERSITY General warm up 510 min Fast walk slow jogging or stationary bike Speci c warmup incorporates movements similar to exercise or sport being performed What is exibility The absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment Being innately exible is a myth Tony Horton on exibility http wwwyoutubecomwatchv LmPWLLYSrD4 Factors affecting exibility Resistance training should train agonist and antagonist muscle groups to ensure muscle balance 0 Always train through the full ROM 0 Range of Motion ROM is the AgoniSt distance that a movable object may normally travel while properly attached to another Antagonist Muscle bulk does affect ROM 0 Not uncommon in large anaerobic athletes deltoids biceps which may impede weighttraining through full ROM Stretching can 1 ROM Faeters a eetim flexibility External 0 Temperature 0 Gender 0 Clothing Equipment 0 Age 0 Recovery Stage Internal 0 Type of joint 0 Temperature of joint 0 Elasticity of muscles tendons and ligaments tretchin uidelines Research shows stretchin 2X week for 5 weeks increases exibility 56 min general warmup cycle arm ergometer 812 min sportsspeci c stretching leg kicks or dynamic shoulder movements etc 45 min general stretching Static stretching should occur after exercising practice or competition Types of stretching Active stretch erson stretching applies orce of stretching 0 Touching toe stretch force is supplied by athlete through lean forward hold the stretch Passive stretch partner or machme prov1des force of stretchlng 0 Partner hamstring stretch Static stretch type of passive stretch slow constant stretch held for 3040 sec o No stretch re ex elicited http wwwyoutubecomwatchvngQm qn7aM Ballistic stretch bouncing type movement with muscular effort and end position is not held ex bouncing toe touches o Ballistic jumps by a hurdler before a race o TRIGGERS STRETCH REFLEX and isn t preferred for increasing ROM http wwwyoutubecomwatchver K49c69Qg Dynamic stretch controlled dynamic stretching that mimics sports movement ex leg swings arm swings torso twists o Long walking strides performed by a hurdler to increase hip ROM prior to race http wwwyoutubecomwatchvQQ EPKNcys Tes f stretchin Proprioceptive Neurouscular Facilitation PNF stretch Involves partner Both active and passive stretching Superior to other stretches for increasing ROM PNF Stretching Example http WWWy0utubec0mWatchvGRMFBZRy5OM PNFzHoldrelax example most effective according to book First phase is 10 sec passive stretch Ci Second phase is isometric hold against partner for 6 sec Third phase is increased stretching due to GTO stimulation for 30 sec Dynamic VS StaticStretching Warm Up ABSTRACT McMillian DJ JH Meere ES Hatler and DAB Tayler Dynamic ys staticstretching warm up The effect en pewer and agility perfermance ell Shsngtb Deed Res 293492 499 9999 The purpese ef this study was te cempare the effect ef a dynamic warm up DWU with a static stretching warm up S WU en selected measures ef pewer and agility Thirty cadets at the United States Military Academy eempleted the study 14 wemen and 19 men ages 19 94 years lCl39n 3 censecutiye days subjects perfermed 1 cf the 9 warm up reutines DWU er SWU er perfermed ne warm up NW The 3 warm up pretecels last ed 19 minutes each and were ceunterbalaneed te ayeid carryeyer effects After 1 9 minutes ef receyery subjects perfermed 3 tests ef pewer er agility The erder ef the perfermance tests Tshuttle run underhand medicine ball threw fer distance and 5step jump alse was eaunterbalanced Repeated measures analysis ef yariance reyealed better perfermanee sceres after the DWU fer all 3 perfermance tests 33 4 991 relatiye te the SWU and NWU There were ne signi cant differences between the SW and NWU fer the medicine ball threw and the Tshuttle run but the SWU was asseciated with better sceres en the 5 step jump p 991 Because the results ef this study indicate a relative perfermance enhancement with the D WU the utility ef warm up reutines that use static stretching as a stand alene actiyity sheuld be reassessed TABLE 4 Perfermanee en each dependent variable based en warm up cenditiens LN 39 Data are mean i 33 Medicine ball threw fer 5 step jump T drill is distance m m Centre WWW 97quot i 999 94 i 999 951 1145 SWU 999 i 995 934 i 99 99 11T9i 19me 959 9739939E39 9 T9 391quot 1999 1935 NWU ne warm up S WU static stretching warm up DWU 2 dynamic warm up i Denetes signi cant difference frem the ether 9 warm up een ditiens p 991 iDenetes signi cant difference between all 3 warm up een ditiens p s 991 Conclusions Stretching may reduce the risk of sports injury Acute static stretching prior to exercise may decrease performance Chronic stretching following practice appears to enhance sports performance KH 2520 PRINCIPLES OF PHYSICAL ACTIVITY AND FITNESS Static Stretchin A form of stretching in Wich a stretched position is held for a given duration 1560 s Static stretching avoids forced movements that can provoke a stretch re ex Static Stretching Example http wwwyoutubecomwatchvXMyQ6EJGXW Types of Static Stretches Passive a form of static stretching in which an external force exerts upon the limb to move it into the new position Active eliminates force and its adverse effects from stretching procedures by allowing the limb to move through a full range of motion while stretching Stretching Static Hold position for 15 0 Warm up 0 Determine appropriate stretching exercises for 60 seconds target mU SClemU SCle Relaxed slow breathing group Do not hold breath Assume stretching position to the point of mild to moderate tension 0 No pain or discomfort Stretching Static VJV LULMMLE ELQU THJLLUW 0 my TT Stretching Static Stretching Static Stretching Static xr wu w L a On Strg mim Statm mmgw Ujgvghm i T gt Y T 51 rY r v T Static Stretching Static stretching directly after weight training has been found to increase muscular growth Strengthen What you stretch and stretch after you strengthen Judy Alter What is Dynamic Stretching Dynamic stretching consists of functional based exercises which use sport speci c movements to prepare the body for movement It involves moving parts of your body and gradually increasing ROM speed of movement or both What is Dynamic Stretching continued Dynamic stretching consists of controlled movements that take you gently to the limits of your range of motion In dynamic stretches there are no bounces or quotjerkyquot movements Stretching Dynamic Warm up 0 Determine appropriate stretching exercises for target muscle muscle group 0 Move through full range of motion Full Body Warm Up Improves Kinesthetic Awareness Improves Flexibility Beginning Dyamic warm up Middle Actual workout End C001 down static stretching Ballistic Stretching Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion This is stretching or quotwarming upquot by bouncing into or out of a stretched position using the stretched muscles as a spring which pulls you out of the stretched position PNF Stretching PNF or proprioceptive neuromuscular facilitation exercises involve stretching a muscle or group of muscles contracting the same muscle isometrically for at least three seconds and then stretching it farther Example of PNF stretching on your own http wwwyoutubecomwatchvyrbegFSocE r7 waepwmwmz Econod my aux r J ll o A partner moves the extended leg to a point of mild discomfort This passive stretch is held for 10 seconds 0 On instruction the subject isometrically contracts the hamstrings by pushing their extended leg against their partner39s hand The partner should apply just enough force so that the leg remains static This is the 39hold39 phase and lasts for 6 seconds 0 The subject is then instructed to 39relax39 and the partner completes a second passive stretch held for 30 seconds The extended leg should move further than before greater hip exion due to autogenic inhibition activated in the hamstrings Types of stretching PNF Holdrelax example most effective First phase is 10 sec passive stretch Second phase is isometric hold against partner for 6 sec Third phase is increased stretching due to GTO stimulation for 30 sec What other activities improve exibility Stretching and Relaxation 7 it 1quot Malls ways do 1 Focuses on mindbody connection Involves physical postures and exercises along with mental exercises like breathing meditation and relaxation Healthy mind amp healthy body Bene ts of Yoga Helps one control mind body and soul Helps manage stress and anxiety through relaxation Increases exibility muscle strength and body tone Improves respiration energy and Vitality Increases selfawareness Helps with focus and attention Enhances personal power Beginner Yoga Examples QIYOGA 345 WINSADVANCED INTERMEDIATE 2 1 Y t Mountain handsno heart Chair Pose Forward Fold HalfwayLift Forward Fold deed Padang ustas na Ha l Nay Lift P la nk Locust locust w C hat Ex pa nsion Pla n k Down Dog Leg High Lunge C meant Nbon HalfSplits Warrior2 n it quot 1 attended Side Angle BeetseWanior C hat Uta nga Up Dog Down Dog Mountain Pose L I Stretching and Relaxation Progressive Muscular PMR Example Relaxation PMR Control breathing 6 8 SITquot 3 39SCH IJNJCH THEN r l on A CHAIRr UP YOUR RELij WUquot breaths minute e part of body 4 TENSIE UP YOUR 5 BREATHE p g S S Goal is to experience no tension in body Helps to relax specific areas of tension Bene ts of PMR Decreases overall stress level Easy to learn and practice at home with no cost Decreases heart rate and breathing rate Lowers blood pressure Increases concentration Increases blood ow Reduces anger and frustration Increases confidence What is it Meditation in motion Lowimpact slowmotion exerclses Involve deep breathing and focus on sensations in muscles Circular movements Relaxed muscles never tensed Research offers a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with agequot Harvard Medical School Pilates Pilates Principles of Pilates Centering bring focus to center Emphasizes balance of of body the bOdy through Concentrationeach exercise 0 core strength exibility deSGI VeS tun attention and awareness Control no body part is left to its F own devices 0 OCUSGS 0n pl eCISIOD Precisionplacement alignment rather than reps and trajectory are key Breathfull and coordinated breathing Flow uid movements help the body feel connected Bene ts of Pilates Increases strength lean muscle muscular endurance and muscular awareness Low impact nature that does not induce in ammation of muscles and joints Increases exibility Increases relaxation and breathing Great method of crosstraining helps teach the body ef cient and balanced movement Yoga http wwwy0utubecomwatchVV2 CLZLq04A http wwwy0utubecomwatchvCU3HuPNsyG4 Tai httpwwwy0utubecomwatchvUanamSVst 9 Water AGI39ObiCS httpwwwy0utubecomwatchVCBbA4Eth8 0 Dance Zumba anyone http wwwy0utubecomwatchvr7rPI VOHBE http Wwwy0utubecomwatchv PXcogMpWFDo What does PMR stand for What are two bene ts of Yoga
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