Stretch 1 - New Life Academy of Excellence

Stretch 1 - New Life Academy of Excellence

Station 1: Brachioradialus Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same hand. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same hand. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds on the same hand. 9. Take a 5 second rest.

10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. Brachioradialus Stretch 1 1.Extend one hand palm up. 2.Using the other hand grab the fingers of the hand with the palm up and push back

towards your chest. 3.You should feel a tightness in your upper arm when doing this stretch correctly. Brachioradialus Stretch 2 1.Kneel on the floor 2.Place hands palm down with fingers facing your

knees. 3.Push at a downward angle on your hands. 4.You should feel a stretch in your upper arms when doing this correctly. Brachioradialus Stretch 3 1.Stand with your back facing

a doorway 2.Turn your body slowly until you feel a small pull in the upper part of your arm. 3.Hold for 10 seconds and repeat. 4.This will feel slightly different than the other 2 stretches. Station 2: Rectus Abdominus Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds

3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. Rectus Abdominus

Stretch 1 1.Stand upright with your feet shoulder width apart. 2.Extend your arms high above your head. 3.Slowly bend sideways without allowing your foot to come off of the ground. Rectus Abdominus Stretch

upright with your feet 2 1.Stand shoulder width apart. 2.Lower your arms to touch the back of your thighs 3.Slowly bend backwards while looking at the ceiling. 4.Your toes should not leave the floor. 5.You must keep your core tight while doing this stretch Rectus Abdominus

Stretch 3 1.Lay down on the floor with your arms beside your shoulders 2.Push up on your arms while leaving your feet pressed against the floor. 3.Hands must be completely flat against the ground.

Station 3: Sartorius Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same leg. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same leg. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds on the same leg. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again.

13.Move to another station. Sartorius Stretch 1 1.Begin on one knee 2.Keeping your upper body completely straight push forward onto your standing knee. 3.Allow your back leg to stretch

out to feel the pull on the upper thigh Sartorius Stretch 2 1.Begin on one knee 2.Keeping your upper body completely straight pull your leg that is extended backwards up towards your

hips 3.Then slowly push forward towards the knee in front. Sartorius Stretch 3 1.Lay on your side with your elbow propped behind your head. 2.Extend one leg in front of

you and one leg behind. 3.Pull the toes of the leg behind to try and reach your hips. Station 4: Gastrocnemius Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same leg. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same leg. 7. Take a 5 second rest.

8. Hold the stretch for another 10 seconds on the same leg. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. Gastrocnemius Stretch 1 1.Place one leg backwards

and one leg forwards. 2.Put your hands on your knee of the leg that is forward 3.Keeping your back heel down push forward onto your knee Gastrocnemius Stretch 2

1.Standing on a small ledge with something to hold onto place both heels together. 2.Allow your heels to dip down until you feel a stretch in your lower calf. Gastrocnemius Stretch 3 1.Stand with your feet

shoulder width apart. 2.Place your palms down on the floor in front of you. 3.Keep your heels firmly planted on the ground to truly feel that stretch. Station 5: Pectorals Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same arm. 5. Take a 5 second rest.

6. Hold the stretch for another 10 seconds on the same arm. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds on the same arm. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. Pectorals Stretch 1

1.Place your hand palm on on a wall. 2.Turn your body outwards away from the wall until you feel a stretch. Pectorals Stretch 2 1.Place both hand at a right angle facing the ceiling. 2.Lean into a door frame

and hold. Pectorals Stretch 3 1.Intertwine your fingers behind your back. 2.Push your intertwined fingers away from your back and hold. Station 6: Deltoids

Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same arm. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same arm. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds on the same arm. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station.

Deltoids Stretch 1 1.Pull arm across chest 2.Use other arm to pull as tight as you can to feel that stretch. Deltoids Stretch

2 1.Place arm over head 2.Bend at elbow 3.Push elbow down using other hand. Deltoids Stretch 3 1.Place both hands on a wall above your head.

2.Palms should be flat against the wall. 3.Squat down to feel the stretch. Station 7: Triceps Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same arm. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same arm. 7. Take a 5 second rest.

8. Hold the stretch for another 10 seconds on the same arm. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. Triceps Stretch 1 1.Using a towel grasp the upper part of the towel

with one arm over your head. 2.Grasp the lower part of the towel with one hand behind the back. 3.Pull against your hands. Triceps Stretch 2 1.Interlock your hands behind your head.

2.Pull against yourself to feel the stretch. Triceps Stretch 3 1.Interlock your hands behind your head. 2.Pull against yourself to feel the stretch. Station 8: Biceps

Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same arm. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same arm. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds on the same arm. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station.

Biceps Stretch 1 1.Place a 6-10 inch rope inbetween your hands. 2.Pull the rope over your head and push down towards your hips. Biceps Stretch

2 1.Holding onto a door turn your body away and pull outwards. Biceps Stretch 3 1.Place your hand palm up on a wall. 2.Squat down.

Station 9: External Oblique Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds. 9. Take a 5 second rest. 10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again.

12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. External Obliques Stretch 1 1.Lay with your body facing the ceiling. 2.Bring your knees up and lay them sideways. 3.Keep as much of your lower back touch the floor

as you can. External Obliques Stretch 2 1.Place one hand on your waist. 2.Lift the other over your head and lean. 3.Feel the stretch more by pushing your body sideways as much as you

can. External Obliques Stretch 3 1.Sit with your legs pointing at a V away from your body. 2.One arm goes over your head to try and grab your ankle.

3.The other arm stretches towards the opposite hip. Station 10: Quadriceps Directions: 1. Begin with Stretch 1 (see photos for reference). 2. Hold the stretch for 10 seconds 3. Take a 5 second rest. 4. Hold the stretch for another 10 seconds on the same leg. 5. Take a 5 second rest. 6. Hold the stretch for another 10 seconds on the same leg. 7. Take a 5 second rest. 8. Hold the stretch for another 10 seconds on the same leg. 9. Take a 5 second rest.

10.Write down any observations on your recording sheet. 11.Move to the second stretch and repeat steps 2-10 again. 12.Move to the third stretch and repeat steps 2-10 again. 13.Move to another station. Quadriceps Stretch 1 1.Stand on one leg. 2.Bring your lifted foot back to try and pull it towards

your hips. 3.You may use a chair or table for balance if needed. 4.Try to keep your torso as straight as possible. Quadriceps Stretch 2 1.Find a chair and place it

behind you, you will also need something to steady yourself on. 2.Lift one leg back onto the backrest of the chair. 3.Squat. Quadriceps Stretch 3 1.Sit with both of your legs out to the side of your

hips. 2.Lean back onto your hands and stretch those legs backwards.

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