TRAINING PRESENTATION
GETTING STARTED
•
WARM UP BEFORE STARTING STRETCHES – Slow walking, stair steps, square steps, or
anything to start muscles moving before stretching – 2-3 minutes should do it.
•
STAND IN A RELAXED POSITION – Head up, shoulders relaxed, knees bent slightly
•
BREATH IN A RELAXED MANNER – Don’t hold your breath during stretches
•
STRETCH AT YOUR OWN PACE – This is not a competition
•
DO NOT BOUNCE ON YOUR FEET WHILE STRETCHING – May cause injury
•
STRETCH JUST TO THE POINT OF TENSION – There should not be any pain
•
IF IT HURTS; DON’T DO IT. Stretches should not be painful, skip any that hurt
•
STRETCH AT LEAST DAILY AND BEFORE ANY STRENUOUS ACTIVITY – Stretching
decreases the likelihood of an injury and increases blood flow to muscles
LET’S GET STARTED…..
SHOULDER SHRUG
WITH HIGH REACH
NECK STRETCH
NECK STRETCH
NECK STRETCH
NECK STRETCH
TRICEP STRETCH
Push with
this arm
UPPER TRUNK STRETCH
Slowly arch upper
body backward
SHOULDER ROTATION STRETCH
SHOULDER ROTATION STRETCH
TRUNK ROTATION STRETCH
Pull with
this arm
TRUNK ROTATION STRETCH
Pull with
this arm
LATERAL ROTATION STRETCH
LATERAL ROTATION STRETCH
LATERAL ROTATION STRETCH
LATERAL ROTATION STRETCH
LATERAL STRETCH
Keep head
aligned
LATERAL STRETCH
Keep head
aligned
SINGLE LEG STRETCH
SINGLE QUADRICEPS STRETCH
CALF STRETCH
Don’t go
beyond toes
WRIST EXTENSION
Fingers up
Thumbs down