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Stretching.MOVStretching
Stretching
Remember....Before taking part in an activity we need to stretch each muscle for 8-10 seconds.
Remember....Before taking part in an activity we need to stretch each muscle for 8-10 seconds.
After activity when taking part in a cool down, we stretch each muscle for 15-20 seconds.
After activity when taking part in a cool down, we stretch each muscle for 15-20 seconds.
Calf Stretch
Calf Stretch
- Stand with one foot in front of the other.
- Bend your front knee and keep your back leg straight
- Keep your back straight and ease forward.
- Repeat on the other side
Hamstring Stretch
Hamstring Stretch
1.Bring your left leg forward, heel down, toes up and leg straight.
1.Bring your left leg forward, heel down, toes up and leg straight.
2. Bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Breathe deeply and hold for 10
2. Bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Breathe deeply and hold for 10
3. Repeat on other side
3. Repeat on other side
Quadriceps
Quadriceps
- Try to keep your knees next to each other.
- Stand on one leg holding your right ankle in your right hand.
- Try to keep your knees as close together as possible.
- Then change legs so that your left hand is holding your left ankle.
Pectorals
Pectorals
- Seated or standing, interlock your fingers, bend your elbows and raise your arms above your head.
2. Gently squeeze your shoulder blades together and move your elbows and hands backward.
2. Gently squeeze your shoulder blades together and move your elbows and hands backward.
3. Vary the height of your hands to emphasize shoulders and/or chest (hands behind head, hands on top of head, hand a few inches above head)
3. Vary the height of your hands to emphasize shoulders and/or chest (hands behind head, hands on top of head, hand a few inches above head)
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