STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012

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1 STRETCHES Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July

2 Stretching! 3 Ballistic Stretching! 3 Dynamic Stretching! 3 Active Stretches! 3 Passive Stretching! 3 Static Stretching! 4 Isometric Stretching! 4 PNF Stretching! 4 Positions and movements! 5 Neck Stretching Exercises! 5 Shoulders and Arms! 7 Upper Body Stretches! 12 Hip And Buttock Stretching! 16 Legs! 18

3 Stretching Stretches are type of physical exercise which a group of muscles will be stretched to increase flexibility, muscle control and range of motion. It can also help to avoid injures during the exercises. There are different types of flexibility and stretching. We can divide stretches into two categories; they are either dynamic or static. Dynamic stretching are those techniques which involve motion and static stretches meaning they involve no motion. I want shortly to describe different type of stretching methods. Ballistic Stretching! In these type of stretching we can compare movements of muscles with motion of spring. Imagine when you are stretching a spring, it will pull you in the opposite direction. In ballistic stretches we used the momentum of the moving body to force the limb to go beyond its normal range of motion, and muscles pull the limb out of the stretched position. Simple example of ballistic stretches is to bend over from your waistline and try to reach your toes with your fingertips by bouncing down. This is not the best method of the stretching, and should be done very carefully otherwise it may lead to injury. Dynamic Stretching! In dynamic stretching you swing your limbs and then you gradually increase the speed of movement and the range of motion. By now probably you confused dynamic and ballistic stretches! To help you out I can say that dynamic stretches consist off controlled leg and arm swings, but in ballistic stretches you force the limb beyond its range of motion.! For instance torso twist and slow leg swing are two examples of dynamic stretches. In general dynamic stretches are very good for warm-up. Active Stretches! In active stretches you assume a position and then you holding it by using the strength of your agonist muscle without any assistant. For instance a simple active stretch is to rise your arm high up and push it behind your head and hold it there only by using the agonist muscles. Or if you hold your leg up high and remain in the position without any assistant it's an active stretches.! Many of the yoga positions are active stretches. These movements increase your flexibility and also the strength of the agonistic muscles. Usually active stretches are quite difficult to hold for more than 10 seconds. Passive Stretching! In passive stretching you will assume a position and then you stay in the position by getting help from an assistant, which can be another part of your body, a partner or another apparatus like a wall. For instance if you rise your right arm up high besides your ear, bend it from your elbow, put your palm of your hand on your back thumb pointing the ground and then push your elbow with your left hand, you are doing a passive stretches, which in this case your left hand is your assistant.

! Passive stretching is very useful for ease the pain of muscles that are healing from an injury. It is also very good for "cooling down" after a workout and helps reduce soreness. Static Stretching!

4 ! Passive stretching is very useful for ease the pain of muscles that are healing from an injury. It is also very good for "cooling down" after a workout and helps reduce soreness. Static Stretching! Static stretching and passive stretching are quite the same and they are interchangeable. In static stretching you stretch muscle to its farthest point and then holding that position! And as we mentioned before, in passive stretching you are in a relaxed state and an external force as an assistant will help to maintain the position. Isometric Stretching! Isometric stretching does not use motion. In this method, a muscle or a muscles group will make resistance by tensing stretched muscle. In other words you will enter a position of a passive or static stretch, and then you will tense the stretched muscle for about 15 seconds, finally you will relax the muscle. It is one of the fastest way to increase flexibility but this is not recommended four children or adolescents.! An example of an isometric stretching is to lying down on your back on the ground and your partner bring your leg up high and you attempt to push your partner in opposite direction with your leg for 10 seconds. PNF Stretching! PNF stretching is a technique of combining two methods of stretching, passive and isometric. In this technique, a group of muscles are passively stretched, then it will be isometrically contracted while remaining in the stretching position, after that the muscle group will be passively stretched again into the increased range of flexion. Therefor, as you can see, it can be performed without a partner but for the best result, PNF stretching is better to be done with a partner to provide resistance while you are tensing the muscle group. One important thing that should be taken into account in this technique is to rest and relax the stretched muscle at least for 30 seconds before performing another technique.! An example of PNF stretching: Sit down on the ground and straight your legs in front of yourself. Your partner will put the palm of his hands on ball of your feet and will push it toward you while you are relaxed. then you will make resistance and push his hands with your feet by tensing your calf muscles; after 10 seconds your partner will push toward you and you are relaxed again.

Positions and movements! In this section I have been tried to write down variations of stretches for different muscle groups.

Neck Stretching Exercises Neck Rotation: Stand up in hip wide, shoulders relaxed look straight ahead.

Turn your chin to the right shoulder and breathe several times again. Neck Side Extension: Stand up in hip wide position.

5 Positions and movements! In this section I have been tried to write down variations of stretches for different muscle groups. As with all exercise, you need to listen to your body and remember to breathe as you work with the different exercises. Neck Stretching Exercises Neck Rotation: Stand up in hip wide, shoulders relaxed look straight ahead. Turn your chin to the left as far as you are comfortable. Hold it there and breathe several times. Turn your chin to the right shoulder and breathe several times again. Neck Side Extension: Stand up in hip wide position. Shoulders down and relaxed. drop your right ear on your right shoulder and feel the stretch in the other side of your neck. hold it there and breath several times. repeat the same movement for the other side. Looking up and down:

Stand up, legs hip wide position. Lift your chin towards the ceiling, as far as it's comfortable.

Hold on a few seconds in each position. Neck Stretch: Look straight ahead. Slowly raise both shoulders up.

Neck And Glide: Start with neck straight. Slowly slide your chin forward.

6 Stand up, legs hip wide position. Lift your chin towards the ceiling, as far as it's comfortable. Relax the shoulders. Bring the head back to center, then drop the chin towards the chest. Hold on a few seconds in each position. Neck Stretch: Look straight ahead. Slowly raise both shoulders up. Hold for five seconds, then return to starting position. Do few repetitions. Neck And Glide: Start with neck straight. Slowly slide your chin forward. Hold for five seconds, bring back your head and make your neck straight. Do ten times. Slowly move your head backward so you are looking upward, remember to keep your back straight and avoid arching it. Hold for five seconds. Return to starting position.

For the modification of the neck movement you can sit down on a chair and do the same movements.

Interlace your fingers behind your back palm facing your back Push your arms to the back as far as you

Hold this position for 10 second and remember to breathe.

7 For the modification of the neck movement you can sit down on a chair and do the same movements. Shoulders and Arms Deltoids Stretches: Stand with arms shoulder wide apart. Interlace your fingers behind your back palm facing your back Push your arms to the back as far as you can, then slowly rise them while pushing out the chest and pulling the chin in. Hold this position for 10 second and remember to breathe. Shoulder Rolls: You can do shoulder roll in two different ways: 1. Stand in legs shoulder wide apart. Put your arms on the sides by your body. Lift your shoulders up and back. Bring them down. Repeat 4-5 times.

2. Place your fingertips on your shoulders, bring the elbows together

8 2. Place your fingertips on your shoulders, bring the elbows together in front of the chest, then push them up to the ceiling, back as far as possible and then down. Repeat several times, slowly and deliberately using your full range of movement. Shoulder Blade stretch stand hip wide, place your arms down straight. Raise your arms and bring your hands above your head. Hold for 5 seconds.repeat 2 or 3 times. Shoulder Pinch

Stand with your arms by your sides. Bring your elbows back, and squeeze your shoulder blades together. Remember to keep your shoulders down and hold there.

9 Stand with your arms by your sides. Bring your elbows back, and squeeze your shoulder blades together. Remember to keep your shoulders down and hold there. Push your shoulder forward and arch your chest to feel the stretch in your upper back. hold for 3 to 5 seconds. Repeat 2 or 3 times. Elbow Circle While you sit or stand, put your fingertips on your shoulders. Draw circles with your elbows. Start small and then make larger circles. Change direction with your circles. Repeat 2 or 3 times. Arm Across

Hold for 15 to 30 seconds, then repeat on the other side.

10 Place your left arm across your chest. Hold your right elbow in front of your left elbow. Pull slightly to the right while turning your head slightly to the left. Hold for 15 to 30 seconds, then repeat on the other side. Deltoids Stretch Put your hands behind your back, take hold of your right wrist with your left hand. Pull gently towards the left to feel the stretch in the front of your shoulder. Hold for 10 to 15 seconds, then repeat on the other side.

Allow fingers to touch back between shoulder blades with your thumb pointing the

11 Triceps Stretch Lift your left arm straight over your head and then bend the elbow. Allow fingers to touch back between shoulder blades with your thumb pointing the ground. Hold your left elbow with your right hand. feel the stretch in left triceps. Hold for 10 to 15 seconds, then repeat on the other side. Biceps Stretch

Stand with your legs shoulder wide apart while you're back is to the wall. Place your palms on wall as high on wall as possible. Point fingers towards ceiling.

12 Stand with your legs shoulder wide apart while you're back is to the wall. Place your palms on wall as high on wall as possible. Point fingers towards ceiling. Bend your knees slowly Hold for 15 to 30 seconds. Wrist Stretches Straight one arm in front of yourself. With your other hand bend your wrist, palm facing forward and your fingers pointing the ground. Hold for between 10 and 30 seconds. Then relax and flick your fingers few times. Note: Do the same movement with your palm facing yourself. Upper Body Stretches Chest Stretch

Stand beside the wall so that your sides are facing the wall.

Step forward with your leg which is close to the wall. Turn your body in the opposite side of the wall.

Hold for 10 seconds, then repeat on the other side.

13 Stand beside the wall so that your sides are facing the wall. Bend your arm to 90 degrees and place your forearm against the wall. Step forward with your leg which is close to the wall. Turn your body in the opposite side of the wall. Rotate your body I until you feel a stretch in your chest. Hold for 10 seconds, then repeat on the other side. Abdominal Stretch Kneel on the floor with your back straight. Place your hands on your lower back or your sides and gently bend your upper body back. You should feel the stretch in your abdomen. To avoid having stress on your back, keep your abs engaged. Hold for 10 seconds. Repeat. Back Stretch

Sit on the floor with your legs straight in front of you.

Place your left elbow to the outside of your right knee and gently twist to the right. Hold for 10 to 20 seconds.

Arch your back up toward the ceiling until you feel stretch in your back Hold this stretch and remember to breath, about 15 to 30

14 Sit on the floor with your legs straight in front of you. Bend your right knee, then put your right foot on the ground outside of your left knee, so that your right leg crosses over your left. Place your left elbow to the outside of your right knee and gently twist to the right. Hold for 10 to 20 seconds. Repeat on the other side. Cat Pose ( Back ) Get down on the floor in four limb position on your knees and hands. Relax your head. Arch your back up toward the ceiling until you feel stretch in your back Hold this stretch and remember to breath, about 15 to 30 seconds. Return to the starting position. Arch your back in the opposite direction by pressing your stomach toward the floor. Lift your buttocks toward the ceiling. Hold the position for 15 to 30 seconds. Repeat 2 to 4 times. Child Pose ( Back )

keep your feet on the floor and slowly lower your knees to the side.

15 Sit back on your heels and move your arms over your head. Knee To the Sides ( Back ) Lie on your back with your knees bent. keep your feet on the floor and slowly lower your knees to the side. Try to keep your left shoulders on the ground while your turn your knees to the right. Hold for seconds and then slowly move your knees to the other side. Single Leg to the Side

Move your leg to the side as far as you can go comfortably.

16 Lie down on the ground with your face up toward the ceiling and your arms outstretched to the side. Lift your left leg as high as it will go, and then slowly lower it to the floor. Move your leg to the side as far as you can go comfortably. Hip And Buttock Stretching Lying leg ( Hip ) Lie on your stomach and bend your right leg under your stomach. Try to keep your other leg straight and make sure that it's not twisted to the sides. Lean toward the ground and move your hands over your head. Sitting Rotational (Hip)

Hold this position for 10 second and do the same movement all the way around.

17 Sit down on the ground with one leg bent crossed yourself and your other leg behind your buttocks. Twist your upper-body and look at your feet which is behind your buttocks. To put more stretch lean your whole body towards the leg that is behind your buttocks. Hold this position for 10 second and do the same movement all the way around. Knee-to-Chest (Buttocks) Sit down on the ground one leg straight in front of you and the other leg crossed over your knee. Hold your leg with your hands and pull the raised knee towards your opposite shoulder. Remember to keep your back straight and your shoulders facing forward. Hold the position 10 seconds. Do the same thing for your other leg.

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Static Flexibility/Stretching

Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior