B Y: E R I C A R E I C H

FLEXIBILITY12TH GRADE

• It is the measure of the range of motion around a joint.

What is Flexibility?

DID YOU KNOW?

• Tight muscles contribute to:• Poor posture • Low back pain• Decreased ROM• Headaches• Neck pain

INCREASING FLEXIBILITY…

• Reduces stress• Increases blood flow &

ROM• Sends essential nutrients

through blood stream• Improves physical

performance• Reduces risk of injury• Improves circulation

TYPES OF STRETCHES

The Upper Extremity: • Cervical Spine• Shoulders• Arms• Back• Chest

The Lower Extremity:• Quadriceps• Hamstrings• Groin• Glutes• Calves• Ankles

THE U

PPER EX

TREM

ITY

This stretch is important because it reduces headaches & gives you proper ROM in your neck.

THE CERVICAL SPINE

Levator Scapula Stretch

Cervical Rotation Stretch

Lateral Flexion Stretch

SHOULDERSA R M C I R C L E S

Bicep Stretch

Tricep Stretch

Forearm Stretch

BA

CK

STRETC

HES

Cobra Pose

Spinal Tw

ist

This stretches the

This stretches your

erector spinae. trunk

muscles.

CHEST STRETCH

•R

egularly stretching the chest can help prevent kyphosis.

Doorway Stretch

THE LOWER EXTREMITY

QUADRICEPS

• Tight quadriceps can lead to:

• Knee pain• Back pain• Or injury

By stretching your groin, it reduces pulls and strains.

GROIN STRETCH

Butterfly

Standing Stretch

T H I S I S I M P O RTA N T F O R G O O D P O S T U R E & W H E N Y O U R U N !

GLUTES STRETCH

Lie on you back & pull one leg over your body. Then switch legs.

Lie on your back and pull your leg to your chest. Then switch legs.

CALF STRETCH

These stretches will stretch the soleus,

plantar fascia, and the Achilles tendon.

Remember!• Hold each stretch for 30 seconds• All of the areas being covered are important for your

over all health. • Having adequate range of motion is important to

everyone! • Stretching reduces the incidence of injury.• Increasing flexibility will improve your posture.• Stretching can help reduce stress.

FOR MORE INFORMATION…

• Click link below:

• http://voices.yahoo.com/the-importance-stretching-know-854467.html