Stretching

Flexibility is an important component of Fitness. To improve flexibility we will incorporate stretching into our daily routine. Do you remember 3 reasons why we stretch? There are two types of stretching we will focus on. What are they?

While we stretch it is important to remember to breath. Focus on abdominal breathing throughout the stretch. By increasing yourbreathing during your stretching you relax your nervous system, reduce stress, increase our lung capacity, and increase energy. Breathing helps to get oxygen into the blood cells while carbon dioxide is removed from the blood and expelled into the air.

In class we will do Power Stretching or Yoga. This type of stretching incorporates muscular endurance with flexibility. There are many benefits to this type of stretching:

Increased flexibility
Increased muscle strength and tone
Improved respiration, energy and vitality
The maintenance of a balanced metabolism
Weight reduction
Cardio and circulatory health
Improved athletic performance
Protection from injury

No matter which type of stretching you do, Dynamic, Static, or Power Stretching, breathing through your stretch is essential.

We are going to create a series of stretches to improve our muscular endurance. I have listed the areas of the body that you are focusing on in each stretch. What are the names of the muscles?

Examples:

Plank:

Increases strength in the arms, shoulders, wrists, spine, abdominals

Cobra:

Decreases lower back stiffness, enlarges the chest, increases strength in the arms and shoulders

Upward Dog:

Decreases lower back stiffness, enlarges the chest, increases strength in the arms and shoulders, quads, and glutes

Downward Dog:

Increases strength in the upper arms, opens the back, neck, chest, hips, shoulders, and stretches hamstrings, gastrocnemius.

Runner's Pose or High Lunge:

Stretches the groins, strengthens the legs and arms

Crescent:

Strengthens your legs, back, shoulders, arms; Improves stamina, balance, and agility

Warrior 1:

Increases strength in the legs, back, shoulders, arms, chest, neck, and abdominals. Improves stamina, balance, and agility