STATIC
STRETCHING
1
CONTENT
Static Stretching BENEFITS
A stretch is held in a challenging but ✔ Greater flexibility and range of motion
comfortable position for a period of time, ✔ Less pain and stiffness
usually somewhere between 10 to 30 seconds. ✔ Decrease stress
Static stretching is the most common form of ✔ Increase blood flow
stretching found in general fitness and is ✔ Improved performance
considered safe and effective for improving
Key Points For Effective Stretching
2
CONTENT
[Link] increase flexibility and
range of motion, perform
stretching exercises when the
body is warm. This can be at
the end of a training session
or following 10 minutes of
light aerobic exercise.
[Link] a range of
stretching exercises for
different muscle groups. Pay
particular attention to the
muscle groups that are
involved most in your sport.
[Link] each stretch for 10-30
seconds. Initial tightness
3
[Link] each of the
CONTENT
stretching exercises 2-3 times
in succession.
[Link] stretching
exercises at least 3 times a
week and ideally 5 times per
week.
[Link] slowly in and out of
the stretch. Do not bounce!
Breathe out as you stretch
and continue to breathe as
you hold it.
Key Points For
[Link] you feel any Effective
pain, release Stretching
the stretch immediately.
4
CONTENT
Read and understand the
different samples of
CHALLENGE
01 stretches.
ACTIVITIY 02
Links are also provided for better
understanding
Practice the different
03 stretches
Link for the sample
5
exercises:
SAMPLE STRETCHES - UPPER BODY
[Link]
Place your left hand
SHOULDE R
TRICEPS
STRETCH
STRETCH
behind your head and
STRETCH
CHEST
reach as far down your
Interlock your fingers back as possible. With
Clasp your hands
and reach above your right hand grasp behind your back.
your head. Your your left elbow and Gently straighten
lower back should be gently pull it behind your elbows and
flat or slightly arched the back of your head. raise your arms as
inwards. You can You can perform this high as comfortably
perform this exercise exercise sitting or possible. You can
standing. Repeat for perform this exercise
in sitting or standing
the other arm sitting or standing.
position
Link for the sample
6
exercises:
SAMPLE STRETCHES - LOWER BODY
[Link]
g
STRETCH
SEATED BUTTERFLY
STRETCH
LOWER BACK
STRETCH
HAMSTRING
Sitting down, stretch
your legs out in front of Sit down and place
Lying flat on your back you while keeping your the soles of your
place the sole of your back flat and upright. feet together.
right foot on your left Bend your left leg Clasp your ankles
thigh. Grasp your right keeping your left foot flat with your hands so
knee with your left hand on the floor. Slowly reach that your elbows
and gently roll it to the forward and try to touch rest on your knees.
left. Try to get your knee your right toe with both Gently push your
as close to the floor as hands. Bend from your knees down with
possible without your waist keeping your lower your elbows until
right shoulder leaving back flat and your head your feel the
Link for the sample ACHILLES
7
exercises: GROIN STRETCH STRETCH
SAMPLE STRETCHES - LOWER BODY
[Link]
Stand with your feet This is exactly the same
about 2 meters apart, procedure as above
toes pointing forward. except as you lean
Gradually shift all your towards the wall let both
weight to your right leg knees bend. Rather than
by bending your right leaning forward you
knee. Your left leg stays should feel like you are
straight. Place both lowering yourself
your hands on your hips straight down.
for support. You can Remember to keep both
increase the starting heels flat on the floor.
distance between your Repeat for the other leg.
feet for a greater STANDING
stretch. CALF STRETCH
QUADRICEPS Stand arms length away
STRETCH from a wall and with feet
shoulder width apart.
Standing upright hold Place your right foot
onto a support with one about 2 feet in front of
hand (i.e. a chair) for your left. Keeping both
balance. With your other heels flat on the ground
hand clasp your ankle lean towards the wall by
and pull your heel into bending your right knee.
your butt. Repeat for the Your left leg should stay
other leg. straight.
8
ACTIVITIY
Practice the Different
Exercises/ Number of Time per
Stretches Sets set
Shoulder Stretch 1 set per side 30 seconds
Triceps Stretch 1 set per side 30 seconds
Stretches
Chest Stretch 2 set 30 seconds
Lower Back 2 sets per 30 seconds
Stretch side
Seated Butterfly 1 set 30 seconds
Stretch
Hamstring 1 set per side 15 seconds
Stretch
Quadriceps 2 sets per 15 seconds
Stretch side
Groin Stretch 2 sets per 15 seconds
side
Static
stretching/exer
9
cises will be
REMINDERS
used as your
cool down
after a training
Stretching is a
very important or work-out
factor in the Cooling down (also
procedure of known as limbering
cooling down. down or warming
Stretching down) is an easy
allows the exercise, done
body’s muscles after a more
to repair and intense activity, to
build elasticity allow the body to
from aerobic gradually transition
and anaerobic to a resting or
exercise. near-resting state.
REFLECTION 10
PERSONAL
REFLECTION
1. Why is static
stretching important?
2. How can you make
sure you benefit from
performing Static
Stretching?
THANKS 11
THANKS
Does anyone have any questions?
addyouremail@[Link]
+91 620 421 838
[Link]
CREDITS 12
CREDITS
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RESOURCES 14
RESOURCES
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n-stretches/
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[Link]
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eated-butterfly-stretch/
[Link]
stretch/
[Link]
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kout-you-need-to-try/
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RESOURCES 14
RESOURCES
PHOTOS
● Professional female dancer posing on the floor
● Portrait of smiling blonde young woman jumping in the air
● Young woman sitting on floor stretching his leg
● Pretty young woman posing against grey wall
● Smiling blonde young woman raising her hands against blue background
● Young woman dancing in the studio
● Portrait of a smiling young woman dancing in the studio
● Young woman dancing in front of studio
VECTORS
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