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Flexibility that lasts a lifetime
This month we will
be working on our
flexibility. The
students will learn
Flexibility is
the
measure of
the range of
motion
around a
joint.
why flexibility so
important and how to
properly stretch. Did
you know that
increasing your
flexibility will improve
your posture! Tight muscles contribute to
poor posture. Stretching can keep the back
in better
alignment
and improve
posture.
Stretching
also
increases
blood flow to
your muscle
tissues and
can reduce
low back
pain.
Increased
blood flow
sends
essential nutrients through your blood
stream. When your hamstrings become
tight it causes low back pain so stretching
will reduce the tightness.
Improving your flexibility
can also improve your
physical performance and
increase your range of motion. With proper
range of motion in your joints, it requires
less energy. Therefore it decreases your
risk of injury. Research has shown that
injury may be decreased as much as 25%
with proper range of motion. Stretching
improves circulation, which brings nutrients
to our cells and removes waste. Stretching
can help reduce stress!
It
Don’t
helps to relax tense
forget to
muscles caused by
hold
stress. With adequate
stretch
range of motion your
for 30
overall well-being
seconds!
improves.

With our flexibility
lesson, we are going to
start at the head and
work our way down the
body until we reach the
ankles. Starting with
the neck we will do the
upper trapezius stretch,
lateral scapula stretch,
lateral flexion stretch,
cervical rotation stretch, and the cervical
extension stretch. The upper trapezius
stretch contributes to headaches so
stretching the upper trapezius will reduce
the pain. The levator scapula stretch is
important because it stretches the levator
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scapula which if tight will also contribute to
headaches. The lateral flexion stretch
stretches
As technology arises,
the
more and more people
scalenes.
are experiencing neck
They are
pain
important
because if
they are tight, you cannot turn your head to
look over your shoulder. The cervical
rotation stretch stretches the cervical
rotators and the
cervical extension
stretch stretches
the cervical flexors
and the anterior
longitudinal
ligament.
From there I
will move to the
shoulder complex. Across the body stretch,
triceps stretch, chicken wing stretch,
posterior deltoid stretch, anterior capsule
stretch, shoulder flexion stretch, and biceps
stretch. These stretches increase range of
motion for the posterior deltoids,
rhomboids, pectoralis major and minor,
latissimus dorsi, biceps, triceps, and the
rotator cuff muscles.
From there I will then cover the
wrist, and spinal column. I will do wrist
extensor and flexor stretch and the cobra
pose stretch.
I will then move to the lower
extremity. The stretches we will perform
are the single leg to knee stretch, straight
leg raise stretch, gastrocnemius, adductor
and butterfly stretch. Also, we will perform
the
external
rotation
stretch,
Stretching
frog
pose, hip
reduces the
flexor
stretch,
incidence of
seated
straddle
injury
stretch,
hip flexor
stretch and quadriceps stretch. The main
muscles stretched are the hamstrings, gluts,
hip internal rotators, iliopsoas and
quadriceps.
Last, I will cover the ankle. The
stretches we will perform are the negative
calf raises, soleus and plantar stretch.
These stretches will stretch the soleus,
plantar fascia, and the Achilles tendon.
All of the areas being covered are
important for a person over health.
Remember having adequate range of
motion is important to everyone! Below
are links to better explain the benefits of
stretching and how to properly perform
stretches.
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Name
5 benefits
of
stretching
URL
http://www.fitday.com/fitnessarticles/fitness/stretching/5-benefits-ofstretching.html#b
Heart of
Healing
https://heartofhealing.net/relaxationwellness/stretching/benefits-of-stretching/
Home
exercise
for the
stiff
shoulder
12 Great
Stretches
for the
Hip
Flexors
Slide
Show: A
guide to
10 basic
stretches
Build
Stringer
Feet and
Ankles
http://www.orthop.washington.edu/?q=patient- How to
care/articles/shoulder/home-exercises-for-thestretch the
stiff-shoulder.html
shoulder
complex
Parents

http://www.fitbodyhq.com/fitness/12-greatstretches-for-tight-hip-flexors/
Videos how
to stretch
the lower
extremity
Parents

http://www.mayoclinic.org/stretching/SLS20076840?s=1
Pictures
how to
stretch your
hip flexors
Parents

http://www.runnersworld.com/health/buildstronger-feet-and-ankles
Pictures and
descriptions
how to
stretch the
ankle
Parents

Erica Reich
TA 8:00
Content
Audience
Increase
Parents
ROM and
reduce
stress
9 benefits of Parents
stretching
Rating
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