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The document discusses flexibility and provides examples of stretches for different body parts. It defines flexibility and explains how it can be improved through dynamic and static stretching. Dynamic stretches should be done before a workout to warm up, while static stretches are best after to lengthen muscles. A variety of specific stretches are then described that target areas like the hamstrings, hips, shoulders, back, and more.

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28 views3 pages

PE

The document discusses flexibility and provides examples of stretches for different body parts. It defines flexibility and explains how it can be improved through dynamic and static stretching. Dynamic stretches should be done before a workout to warm up, while static stretches are best after to lengthen muscles. A variety of specific stretches are then described that target areas like the hamstrings, hips, shoulders, back, and more.

Uploaded by

lynrengiehipolito26
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Module 8

People often discuss joints in terms of dscomfort, in general, we work on one joint at a time However, it is
important to view all of the bones, muscle, and connective tissue covering each joint as an interconnected
structure that is dependent on the health of other joints. The ankle joints are connected to the knee joints.
Knee joints bind to hip joints, in other words, if a single joint fails to function properly, the joints above
and below it can suffer as a result

Flexibility

-The total range of motion in a joint or system of joints, as well as the length of muscle that crosses the
affected joint.

-is essential, but it cannot avoid or repair injury on its own. An individual may be very flexible though
lasing mobility or flexibility inside a joint.

Flexibility is an essential part of physical exercise that has many health benefits. It increases mobility,
posture, muscular coordination, and decreases the risk of injury and muscle soreness, to name a few
advantages. It even improves overall "shape." It primarily enhances your range of motion and makes
those activities easier to do. Flexibility can be achieved by a variety of methods, including bending, foam
rolling, and regular workouts. Stretching while working out, in effect, increases blood supply to the
muscles. Muscles shrink over time if you don't practice on your endurance on a routine basis; the hip
flexor is a good example because we sit too long, Limited flexibility feels like "stiffness", restricts you in
your daily life and when you're exercising.

Physical factors may have an impact on your flexibility:

1. Age you tend to become less flexible as you get older


2. Bone size and structure the larger your bone diameter, the less flexible you're likely to be
3. Connective tissues-degree of elasticity of the tendons and ligaments
4. Body bulk-the bigger your body, the harder it is to get into flexible positions

if you struggle to touch your toes without bending your legs, whilst others can easily bend

over backwards, don't worry. The good news is that it can be worked on

How to increase flexibility?

-It comes down to everyday preparation and physical exercise, much as most things in life.

Dynamic stretching exercises are done dynamically at/near the limit of your range of motion, as the
name suggests. They are active muscle motions that result in a stretch but are not kept in place. As a
result, they do two things: they warm up the body and they maximize flexibility

When should you stretch/work on flexibility?


Dynamic stretching should be done prior to working out. Before starting your workout, dynamic
stretching (e.g., bodyweight movements) will help warm up your entire body

Static stretching exercises are for example when you get into a stretching position until you feel tension
and hold it for 20-30 seconds. However, not all of them are suitable for a warm up- simply because your
muscles should be properly warmed up before they are stretched.

When should you stretch/work on flexibility?

Static stretching should follow the workout. Static stretches help to lengthen muscles that were tightened
during the workout session.

Flexibility takes a lot of focus, mental strength and persistence before you actually achieve the position
you are aiming for. So stick at it. And keep practicing.

Standing Hamstring Stretch

This hamstring stretch is a simple one to do anywhere at all. It is done in the standing position and
stretches both legs at once.

Piriformis Stretch

Is a difficult to reach muscle that runs from your sacrum to your I thigh bone. When it begins to push
against your sciatic nerve, often due to too much sitting, it can cause excruciating pain

Lunge with Spinal Twist

Is a great core exercise that builds lower body strength. The lunge with a twist is also a great way to
challenge your balance and engage the muscles

Triceps stretches

Are arm stretches that work the large muscles at the back of your upper arms. These | muscles are used for
elbow extension and to stabilize the shoulder. Triceps stretches increase flexibility and can help prevent
injuries.

Figure Four Stretch

can be helpful any time you feel sore and tight. Ideally, the figure 4 stretch should be performed after a
dynamic warm-up or during a post-workout stretch.

Frog Stretch

is a beginner to an intermediate level yoga pose. With the frog pose, you are creating an external rotation
of your hips from your pelvis. This pose gets intense, fast. The targets are your hip flexors, inner thighs,
groin muscles, core

Seated Shoulder Squeeze

It opens your chest muscles and helps improve posture.

Side Bend Stretch


is a basic standing pose that stretches the spine and oblique and promotes better posture. This pose also
strengthens the legs. If you are looking to stand taller and look leaner you should learn how t to do this

Lunging Hip Flexor Stretch

will help you loosen up and counteract the effects of sitting too much or tight hips from sports such as
cycling. It provides better flexibility and range of motion.

Lying Pectoral Stretch

The purpose of the pectoral stretch is to lengthen chest muscles so that healthier positioning feels natural
and comfortable.

Knee-to-Chest Stretch

It is wonderful way to restore flexibility in low back muscles. Do not do the knee-to-chest exercise if it
causes or increases back or leg pain.

Seated Neck Release

This gentle stretch targets the sides of your neck

Sphinx Pose

It strengthens your spine and stretches your shoulders. It expands the lungs and stimulates the abdominal
organs and digestive system and improves blood circulation to rejuvenate your back.

Extended puppy Pose

This pose is great for relieving stress and stretching your back and shoulders.

Pretzel Stretch

is a stretching exercise that primarily targets the lower back and to a lesser degree also targets the glutes,
middle back and oblique.

Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified
for any level of hip and groin resistance

Standing Quad Stretch

It is a stretching program for your quads to improve flexibility in this muscle group.

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