FLEXIBILITY
12TH GRADE
B Y: E R I C A R E I C H
What is Flexibility?
• It is the measure of the range of motion
around a joint.
DID YOU KNOW?
• Tight muscles
contribute to:
• Poor posture
• Low back pain
• Decreased ROM
• Headaches
• Neck pain
INCREASING FLEXIBILITY…
• Reduces stress
• Increases blood flow &
ROM
• Sends essential nutrients
through blood stream
• Improves physical
performance
• Reduces risk of injury
• Improves circulation
TYPES OF STRETCHES
The Upper Extremity:
• Cervical Spine
• Shoulders
• Arms
• Back
• Chest
The Lower Extremity:
• Quadriceps
• Hamstrings
• Groin
• Glutes
• Calves
• Ankles
THE UPPER EXTREMITY
THE CERVICAL
SPINE
This stretch is important
because it reduces
headaches & gives you
proper ROM in your
neck.
Levator Scapula
Stretch
Lateral Flexion
Stretch
Cervical
Rotation Stretch
SHOULDERS
ARM CIRCLES
Bicep Stretch
Tricep Stretch
Forearm Stretch
trunk muscles.
This stretches
 Spinal Twist
BACK STRETCHES
Cobra Pose
This stretches the
your
erector spinae.
CHEST STRETCH
• Regularly stretching the chest
can help prevent kyphosis.
THE LOWER EXTREMITY
QUADRICEPS
• Tight quadriceps can
lead to:
• Knee pain
• Back pain
• Or injury
GROIN
STRETCH
By stretching your
groin, it reduces pulls
and strains.
Lie on you back & pull
one leg over your body.
Then switch legs.
Lie on your back and pull your
leg to your chest. Then switch
legs.
GLUTES STRETCH
T H I S I S I M P O R TA N T F O R G O O D P O S T U R E & W H E N Y O U R U N !
CALF STRETCH
• Hold each stretch for 30 seconds
• All of the areas being covered are important for your
over all health.
• Having adequate range of motion is important to
everyone!
• Stretching reduces the incidence of injury.
• Increasing flexibility will improve your posture.
• Stretching can help reduce stress.
FOR MORE INFORMATION…
• Click link below:
• http://voices.yahoo.com/the-importance-stretching-know854467.html