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Terms in this set (24)
all stretches should be held for for at least 20 seconds, preferably 30 seconds
all stretches should be repeated at least twice
example:knee and elbow
enable movement similar to the opening and closing of a hinged door
Ball and Socket Joints
example:hip and shoulder
most mobile type of joint in the human body
allow movement in all directions
allows you to turn your head from side to side
Slightly Moveable Joints
example: those between your vertebrae in the spine
connected by pads of cartilage
can only move a small amount
attach bone to bone
connect muscles to bones
1. more common form of stretching
2. slowly stretch muscle and joint to farthest point without causing pain
3. hold stretch for 15-30 seconds
1. extended to a point past static stretching and often causes injury
2. a partner helps with the stretch
3. not recommended to perform this type of stretch
1. similar to static but you continuously move from one stretch to the next under control
2. hold each stretch for 15-30 seconds
1. most dangerous form of stretching
2. involves bobbing, bouncing, and jerking movements that use the body's momentum and weight to stretch muscles
3. this stretch is dangerous because it can exceed the limit of the tissues involved
5-15 minutes during which you prepare your body for vigorous activity.
People who skip the warm up can cause harm to their body.
Warming up is very helpful from both a physical and mental standpoint and may determine whether of not you continue to participate in the activity selected.
Is after the exercise and is just as important as the warm up and is the most overlooked part of the exercise.
Once you have completed your physical activity, it is important that you complete the same stretches that you did in your warm up routine, and usually for a longer period of time. You should also allow your heart rate to return to normal slowly. This will help reduce injury and sore and tight muscles.
the ability to move your muscles and joints through their full range of motion
where two bones come together
surround and move bones as they contract
Chest/ Biceps Stretch
stretches: pectoralis, biceps
1. Hold your arms out to the side parallel with the ground with your palms facing downward.
2. Keeping your arms parallel to the ground, squeezing your shoulder blades toward each other, stretch the arms back as far as possible and hold for a minimum of 20 seconds.
3. The stretch can be felt in the biceps and slightly across the chest. Repeat two times.
Shoulder/ Triceps Stretch
stretches: deltoids, biceps
1. While standing, grasp the back of your upper left arm with your right hand and gently pull your left arm in front of your body. A complete stretch will have you left shoulder resting under your chin.
2. Hold this position for a minimum of 20 seconds then release.
3. Repeat two times each on both left and right arms for a total of 4 reps.
Upper Back and Torso Stretch
1. Stand up straight with your feet slightly wider than shoulder-width apart. Allow your knees to be slightly bent.
2. Interlock your fingers and push your hands as far away from your chest as possible, palms facing outward.
3. Allow your upper back to relax. You should be able to feel this stretch in between the shoulder blades.
4. Hold this position with your arms extended in front of you for a minimum of 20 seconds. Repeat 2 times.
Lower Back Stretch
stretches: latisimus dorsi
1. Lying on your back, pull both knees to your chest while simultaneously lifting your head just off the floor until you reach a comfortable stretch in a balled position.
2. Hold this position for a minimum of 20 seconds. Repeat two times.
Lying Quad Stretch
1. Lie on your right side with the right arm extended and head resting on your arm as a sort of pillow. Tighten your abdominal muscles to hold your torso still.
2. Bring the left ankle backward towards the buttocks. Reach back with the left hand and gently hold the ankle.
3. Press the front hip forward. At the point of mild stretch, hold for a minimum of 20 seconds.
4. Repeat two times lying on both right and left sides for a total of 4 repetitions.
Modified Hurdler's Stretch
1. While sitting on the floor extend the right leg in front of you while at the same time bending your left leg so that the sole of your left shoe rests slightly against the inside of your right knee.
2. Slowly lean forward to touch your right fingers to your shin, ankle, and toes in the order. If you feel any discomfort while reaching to one of those body parts, stop and go back to the previous body part and complete the stretch by holding that position for a minimum of 20 seconds.
3. If you are very flexible and touching your does does not give your a feeling of a complete stretch then slowly lower your face so as to touch your nose to the right knee while holding your toes with the right hand.
4. Repeat two times extending both the right and left leg for a total of four repetitions.
1. Place your left heel on a step with your knee slightly bent. Lean forward and grasp your left toe with your left hand.
2. Your right knee should be slightly bent and your back should be straight. Support your weight on the right leg and place your right hand on the right quad.
3. Lift your left toes toward the knee keeping the knee slightly bent. At the point of a mild stretch, hold for a minimum of 20 seconds.
4. Repeat 2 times placing both the right and left heel on the step for a total of four repetitions.
Lying Abdominal Stretch
1. Lye flat on your stomach.
2. Place your hands beside your shoulders.
3. Push up your torso while keeping your pelvis and legs on the floor.
4. Hold stretch.
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