Concepts:

Active v. Passive Stretching (1655.0K)

Stretches can be done actively or passively.

In active stretching, a muscle is stretched by a contraction of the opposing muscles. For a calf stretch, the muscles in the calf are stretched by contracting the muscles of the shin and pulling the toes back.

In passive stretching, an outside force or resistance helps move the joint through the range of motion. The force for the passive calf stretch can be provided by a partner.

PNF Stretching (2503.0K)

PNF stretching techniques use muscle reflexes to cause greater training effects.

Contract-relax-stretch is a popular PNF technique

For a calf stretch, begin by contracting the muscles of the calf; a partner can provide resistance for an isometric contraction.

After a brief period of relaxation, stretch the calf muscle by moving the toes back..

For a hamstring stretch, first contract the muscles at the back of the thigh by pushing against resistance.

Relax the muscles and then stretch the hamstrings; a partner can provide a passive stretch by pushing the leg back.

Dynamic Stretching (848.0K)

Flexibility Exercises:

Exercise 1: Head Turns and Tilts (2130.0K)

Head turns and tilts safely stretch the muscles in the neck.

For head turns, slowly turn your head to the side while keeping your shoulders down and facing forward. Hold the stretch and repeat on the other side.

For head tilts, slowly tilt your head to one side by moving your ear toward your shoulder. Keep both shoulders down and level. Hold the stretch and repeat on the other side.

Do 2-4 repetitions of each exercise, holding each stretch for 15 to 30 seconds.

Exercise 2: Towel Stretch (1804.0K)

The towel stretch builds flexibility in the triceps, shoulders, and chest.

Roll up a towel and grasp it with both hands, palms down. With your arms straight, slowly lift the towel up and over your head as far as possible. Keep your shoulders down, and don’t arch your back. The closer together your hands are, the greater the stretch.

Do 2-4 repetitions, holding each stretch for 15 to 30 seconds.

Exercise 3: Across-the-Body and Overhead Stretches (2957.0K)

The across-the-body and overhead stretches build flexibility in the shoulders, upper back, and triceps.

For the across-the-body stretch, cross one arm in front of the body and graspt it with the opposite hand. Stretch by gently pulling your arm as close to your body as possible. Keep your shoulders down and back straight. Repeat on the other side.

For the overhead stretch, bend one arm over your head, placing the elbow next to your ear. Grasp your elbow with the opposite hand. Stretch by gently pulling your elbow back and toward your head. Repeat on the other side.

Do 2-4 repetitions of each exercise, holding each stretch for 15 to 30 seconds.

Exercise 4: Upper-Back Stretch (1420.0K)

The upper back stretch.

Stand with your feet shoulder-width apart, knees slightly bent, and pelvis tucked under. To stretch, clasp your hands in front of the body and press your palms forward. Keep your shoulders down, and don’t arch your back

Do 2-4 repetitions, holding each stretch for 15 to 30 seconds.

Exercise 5: Lateral Stretch (2025.0K)

The lateral stretch builds flexibility in the trunk muscles.

Stand with your feet shoulder-width apart, knees slightly bent, and pelvis tucked under. Raise one arm over your head and bend sideways from the waist. Support your trunk by placing the hand or forearm of your other arm on your thigh or hip for support.

Be sure to bend directly sideways. Keep your shoulders down, and your neck neutral. Don’t move your body below the waist.

Do 2-4 repetitions on each side, holding each stretch for 15 to 30 seconds.

Exercise 6: Step Stretch (1783.0K)

The step stretch builds flexibility in the muscles of the hip and the front of the thigh.

Step forward and bend your front knee, keeping your knee directly above your ankle.

Stretch your other leg back so that it is parallel to the floor. Press your hips forward and down to stretch. Your arms can be at your sides, on top of your thigh, or on the ground for balance.

Do 2-4 repetitions on each side, holding each stretch for 15 to 30 seconds.

Exercise 7: Side Lunge (1633.0K)

The side lunge stretches the inner thigh, hip, and calf.

Begin in a wide straddle with your legs turned out from your hips. Lunge to one side by bending one knee and keeping the other leg straight. Keep your knee directly over you r ankle, and rest your hands on your hips or thighs.

Do 2-4 repetitions on each side, holding each stretch for 15 to 30 seconds.

Exercise 8: Inner Thigh Stretch (1441.0K)

The inner thigh stretch builds flexibility in the muscles of the hips and inner thighs.

Sit with the soles of your feet together and press your knees toward the floor. You can rest your hands on your feet or ankles and for a greater stretch, use your hands or forearms to push your knees toward the floor.

Hold the stretch for 15 to 30 seconds, and do 2-4 repetitions.

Exercise 9: Hip and Trunk Stretch (2590.0K)

The hip and trunk stretch builds flexibility in the muscles of the trunk, outer thigh and hip, buttocks, and lower back.

Sit with one leg straight out in front of you with your hand on the floor palm down next to your hip. Bend the other leg and cross it over your knee. Place the sole of your foot on the floor and keep it there throughout the stretch.

Turn your trunk to the side by pushing against your leg with the forearm or elbow of your free arm. Keep your head in line with your trunk, your back straight, and your shoulders down.

Hold the stretch for 15 to 30 seconds, and do 2-4 repetitions on each side

Exercise 10: Modified Hurdler Stretch (2179.0K)

The modified hurdler stretch safety stretches the back of the thigh and lower back.

Sit with one leg straight out in front of you and the other leg tucked close to your body with the sole of your foot next to your thigh or knee.

Keeping your back straight, reach toward your front foot. Bend from the hips and not the waist, keeping your torso, neck, and head in line rather than hunching over. Your straight leg should stay straight and should not roll out or in.

Do 2-4 repetitions, holding each stretch for 15-30 seconds.

Exercise 11: Alternate Leg Stretcher (2500.0K)

The alternate leg stretcher builds flexibility in the back of the thigh, hip, buttocks, knee, and ankle.

Lie on your back with both legs straight. This stretch includes three positions. First, grasp one leg behind the thigh and pull it to your chest.

Next, extend your leg toward the ceiling keeping your hands on the back of the thigh.

Finally, bring your knee back to your chest and use your hand to pull your toes toward your shin. Stretch the back of the leg by trying to straighten your knee.

Hold each position for 15 to 30 seconds, and do 2-4 repetitions on each side.

Exercise 12: Lower-Leg Stretch (1997.0K)

The lower-leg stretch stretches the calf, soleus, and Achilles tendon.

Stand with one foot about 1-2 feet in front of the other, with both feet pointing forward.

Keeping your back leg straight, lunge forward by bending your front knee and pushing your rear heel back. Hold with both heels on the floor.

Then pull your back foot in slightly, and bend your back knee. Shift your weight to your back leg, and hold.

Hold each position for 15-30 seconds, and do 2-4 repetitions on each side.

Low-Back Exercises:

Exercise 1: Cat Stretch (2509.0K)

The cat stretch improves flexibility, reduces stiffness in the spine, and promotes relaxation.

Begin on all fours with your knees below your hips and your hands below your shoulders. Slowly and deliberately move through a cycle of extension and flexion of your spine.

Begin by slowly pushing your back up and dropping your head slightly until your spine is rounded. Then slowly lower your back and lift your chin slightly until your spine is relaxed and slightly arched.

Do not press at the ends of the range of motion, and stop if you feel any pain. Do 10 slow, continuous cycles of the movement.

Exercise 2: Step Stretch (also Flexibility 6) (1783.0K)

The step stretch builds flexibility in the muscles of the hip and the front of the thigh.

Step forward and bend your front knee, keeping your knee directly above your ankle.

Stretch your other leg back so that it is parallel to the floor. Press your hips forward and down to stretch. Your arms can be at your sides, on top of your thigh, or on the ground for balance.

Do 2-4 repetitions on each side, holding each stretch for 15 to 30 seconds.

Exercise 3: Alternate Leg Stretcher (also Flexibility 11) (2500.0K)

The alternate leg stretcher builds flexibility in the back of the thigh, hip, buttocks, knee, and ankle.

Lie on your back with both legs straight. This stretch includes three positions. First, grasp one leg behind the thigh and pull it to your chest.

Next, extend your leg toward the ceiling keeping your hands on the back of the thigh.

Finally, bring your knee back to your chest and use your hand to pull your toes toward your shin. Stretch the back of the leg by trying to straighten your knee.

Hold each position for 15 to 30 seconds, and do 2-4 repetitions on each side.

Exercise 4: Trunk Twist (1908.0K)

The trunk twist improves flexibility in the lower back and sides.

Lie on your side with the lower leg straight, lower arm extended out in front of you on the floor, and your top knee bent.

Push down with your upper knee while you twist your trunk backward. Turn your head in line with your trunk. Try to get your shoulders and upper body flat on the floor but don’t strain your neck or back.

Hold the stretch for 15-30 seconds, and do 2-4 repetitions on each side.

Exercise 5: Curl-Up (2426.0K)

Curl-ups improve strength and endurance in the abdomen

Lie on your back with your knees bent and arms crossed on your chest. Tilt your pelvis under, flattening your back.

Tuck your chin in and slowly curl up, one vertebra at a time, as you lift your head first, and then your shoulders.

Keep your lower body stationary and focus on using the abdominal muscles rather than the muscles in the neck and shoulders. Stop when you can see your knees and hold for 5–10 seconds.

Return to the starting position, and do 10 or more repetitions.

Exercise 6: Isometric Side Bridge (also Free Weights 11) (2310.0K)

The isometric side bridge builds strength and endurance in the muscles along the sides of the abdomen.

Lie on your side with your knees bent and your top arm lying alongside your body. Lift your hips so that your weight is supported by your forearm and knee. Keep your body straight, shoulders down, and head in line with your trunk.

Hold this position. Work up to a 60-second hold. Perform one or more repetition on each side.

You can make the exercise more difficult by keeping your legs straight and supporting yourself with your feet and forearm.

Exercise 7: Spine Extensions (also Free Weights 10) (2709.0K)

Spine extensions develop the muscles in the back, buttocks, and back of the thigh.

Begin on all fours with your knees below your hips and your hands below your shoulders.

For bilateral extensions, extend one leg to the rear and reach forward with the opposite arm.

Hold the position for 10-30 seconds, and repeat with the opposite arm and leg. Throughout the exercise, keep your neck neutral and your back straight. Don’t let your shoulders or hips sag.

For unilateral extensions, extend one leg to the rear and reach forward with the arm on the same side. Hold the position, and repeat on the other side.

Exercise 8: Wall Squat (1396.0K)

The wall squat increases strength and endurance in the lower back, thighs, and abdomen.

Lean against a wall and bend your knees as though you are sitting in a chair. Support your weight with your legs, keeping your upper body in contact with the wall.

Begin by holding the position for 5-10 seconds. Build up to 1 minute or more, and perform one or more repetitions.

Exercise 9: Pelvic Tilt (1514.0K)

Pelvic tilts increase strength and endurance in the abdomen and buttocks.

Begin on your back with your knees bent and arms relaxed.

Slowly tilt your pelvis under and try to flatten your lower back against the floor. Tighten the muscles in your buttocks and abdomen while you hold this positions for 5–10 seconds.

Keep the movement small, and don’t hold your breath. work up to 10 repetitions of the exercise.

Exercise 10: Back Bridge (1963.0K)

Back bridges increase strength and endurance in the hips and buttocks.

Lie on your back with your knees bent and arms extended to the side.

Tuck your pelvis under, and slowly lift your tailbone, buttocks, and lower back from the floor so that your weight is resting on your feet, arms, and shoulders and your back is straight. Don’t strain your neck.

Hold the bridge position for 5–10 seconds and then return to the starting position. Breathe regularly throughout the exercise.

Work up to performing 10 repetitions.

Labs:

Lab 5.1 Sit-and-Reach Test (1821.0K)

The sit-and-reach test assesses flexibility in the hamstrings and lower back.

Remove your shoes and sit with knees fully extended and feet flat against the device about 4 inches apart. With palms down and one hand on top of the other, reach as far forward as you can. Keep your knees straight and your arms evenly stretched.

Hold the position of maximum reach for 2 seconds.

Repeat. Your final score is the distance of maximum reach.

Lab 5.3A Side Bridge Endurance Test (1908.0K)

The side bridge endurance test involves holding a side bridge for as long as possible.

Lie on your side with your legs extended. Place your top foot in front of your lower foot for support.

Lift your hips off the mat so that you are supporting yourself on one elbow and your feet. Your body should maintain a straight line.

Breathe normally and do not hold your breath.

Your score is the total time you are able to hold the side bridge with correct form.

Lab 5.3B Trunk Flexors Endurance Test (2241.0K)

The trunk flexors endurance test involves holding a 60-degree sit-up posture for as long as possible.

Assume the sit-up posture with your back supported at an angle of 60 degrees from the floor by a partner or a bench. Your knees should be flexed about 90 degrees, your arms folded across your chest, and your toes held by a partner.

To start, the support should be pulled back about four inches. Breathe steadily as you hold the contraction. Your spotter should be ready to support your weight as soon as your torso moves back.

Your final score is the total time you were able to hold the contraction.

Lab 5.3C Back Extensors Endurance Test (2095.0K)

The back extensors endurance test involves holding your upper body in a horizontal line for as long as possible.

Lie face down on the test bench with the upper body extending out over the end of the bench and the pelvis, hips, and knees flat on the bench. Fold your arms across your chest while a partner holds your feet.

Hold your upper body in a straight horizontal line with your lower body as long as possible. Keep your neck straight and neutral. Don’t raise your head or arch your back. Breathe normally.

Your final score is the total time you are able to hold the horizontal position.