flexibilit1

7/28/2019 Flexibilit1

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Flexibility - Upper Body

PECTORAL STRETCH

Purpose

To stretch pectorals.

Position

Stand erect in doorway with arms raised 45 degrees , elbows bent, and hands graspingdoorjambs; feet in front stride position.

Movement

Press forward on door frame, contracting the arms maximally for three seconds. Relax andshift weight forward on legs so muscles on front of shoulder joint and chest are stretched;hold.

Repeat with arms raised 90 degrees. Repeat with arms raised 135 degrees.

Note

Useful to prevent or correct round shoulders and sunken chest.

LATERAL TRUNK STRETCHER

Purpose

To stretch arm and trunk muscles.

Position

Sit on the floor.

Movement

Stretch left arm over head to right. Bend to right at waist, reaching as far to right as possiblewith left arm and as far as possible to the left with right arm; hold. Do not let trunk rotate.Repeat on opposite side.

For less stretch, overhead arm may be bent at elbow.

Note

This exercise can be done in the standing position but is less effective.


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ARM STRETCHER

Purpose

To stretch arm and chest muscles.

Position

Cross arms and turn palms of hands together. Raise

arms overhead behind ears. Extend elbows.

Movement

Stretch as high as possible. Hold.

ARM PRETZEL

Purpose

To stretch lateral rotators of the shoulder.

Position

Stand or sit with elbows flexed at right angles, palms up.

Movement

Cross right arm over left; grasp right thumb with left hand and pull gently downward, causingright arm to rotate laterally. Stretch and hold. Reverse arm position and repeat on left arm.

TWO-HAND ANKLE WRAP

Purpose

To stretch the muscles of the arms, shoulders, back and legs.

Movement

Bend forward and place the arms between knees; bend knees and wrap arms around legs,attempting to touch fingers in front of ankles. Hold 10 seconds.

WAND STEP-THROUGH


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Position

Stand; grasp wand with palms down, hands shoulder width apart.

Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand(from front to back) into the "hole'' made by the arms and wand. (b) Slide the wand aroundthe back of the body by bringing the left arm over the head; then slide the wand under thehips and (c) step over the wand (from back to front) with the left foot, stepping out of the"hole."

Note

Arms finish in a palms-up position. Do not release the wand at any time.

WRING THE DISHRAG

Position

Partners stand facing each other, holding opposite hands.

Movement

Number one starts with the left leg and number two starts with the right leg. Each lifts theleg over the near arm and steps into the middle of the ``hole'' (formed by the arms); turnback to back while swinging the opposite arms overhead; step out of the hole with theopposite legs and end facing each other, hands still grasped.

TRUNK MOTIONS

Purpose

To aid one-handed throwing and striking skills (for example, racket sports forehand,backhand, and serve; baseball throw, or discus and shot put); and/or two-handed throwing orstriking skills (for example, batting a softball or executing a golf drive or hammer throw).

Position

Assume a position at the end of the backswing for any skill listed above. Partner graspshand(s) and resists movement while the performer turns the trunk away from the partner,making a series of gentle bouncing movements, attempting to rotate the trunk as ifperforming the skill. Alternate roles with the partner.

Note


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Avoid overstretching by too vigorous bouncing. If no partner is available, use a door framefor resistance or these sports actions can be practiced using elastic bands or inner tubes(attached to fixed objects) as resistance.

ARM & TRUNK MOTIONS

Purpose

To aid one-handed throwing and striking skills (for example, racket sports forehand,backhand, and serve; baseball throw, or discus and shot put); and/or two-handed throwing orstriking skills (for example, batting a softball or executing a golf drive or hammer throw).

Position

Stand and swing the racket, club, bat, or arm with or without a weight on the implement oron the wrist. Start by swinging backward and forward rhythmically and continuously.

Gradually increase the speed and vigor of the swing to finally resemble the actual skill.

Note

If a weight is added, swing easily to avoid torn muscles.

Flexibility - Trunk

ONE LEG STRETCHER

Purpose

To stretch lower back and hamstring muscles.

Position

Stand with one foot on a bench, keeping both legs straight.

Movement

Contract hamstrings and gluteals by pressing down on bench with the heel for severalseconds, then relax and bend the trunk forward, trying to touch the head to the knee. Holdfor three seconds. Return to starting position and repeat with opposite leg. As flexibilityimproves, the arms can be used to pull the chest toward the legs. Do not allow either knee tolock.

Note


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This is useful in relief of backache and correction of lordosis.

LEG HUG

Purpose

To stretch lower back and gluteals.

Position

Hook-lying position.

Movement

Contract gluteals and lumbar muscles. Lift hips. Hold for three seconds. Relax and pull kneesto chest with arms as hard as possible; hold.

Note

Useful for backache and lordosis.

TRUNK TWISTER

Purpose

To stretch the trunk muscles and muscles

on the outside of hip.

Position

Sit with right leg extended, left leg bent and

crossed over the right knee.

Movement

Place right arm on the left side of the left leg and push against that leg while turning the

trunk as far as possible to the left; place left hand on floor behind buttocks. Stretch and hold.Reverse position and repeat on opposite side.

TWO HAND ANKLE WRAP

Purpose


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Movement


WAND STEP-THROUGH

Position


Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand

(from front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand aroundthe back of the body by bringing the left arm over the head; then slide the wand under thehips and (c) step over the wand (from back to front) with the left foot, stepping out of the``hole.''

Note


WRING THE DISHRAG

Position


Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand(from front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand aroundthe back of the body by bringing the left arm over the head; then slide the wand under thehips and (c) step over the wand (from back to front) with the left foot, stepping out of the``hole.''

Note


ARM & TRUNK MOTIONS


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Position


Movement


Flexibility - Lower Body 1

LOWER LEG STRETCHER

Purpose

To stretch the calf muscles and Achilles tendon.

Position

Stand with the toes on a thick book or lower rung of a stall bar. Keep toes pointed straightahead or slightly inward. Hold on to a support with the hands.

Movement

Rise up on toes (contract) as far as possible and hold for three seconds. Relax and lowerheels to floor as far as possible; hold.

Note

Static stretch may alleviate spasms or cramps in calf muscles.

SITTING STRETCHER

Purpose

To stretch muscles on inside of thighs.

Position

Sit with soles of feet together; place hands on knees or ankles and lean forearms againstknees; resist (contract) by attempting to raise knees.

Movement


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Hold three seconds; then relax and press the knees toward the floor as far as possible; hold.

Note

Useful for pregnant women and anyone whose thighs tend to rotate inward causingbackache, knock-knees and flat feet.

ONE-LEG STRETCHER

Purpose

To stretch lower back and hamstring muscles.

Position

Stand with one foot on a bench, keeping both legs straight.

Movement

Contract hamstrings and gluteals by pressing down on bench with the heel for severalseconds, then relax and bend the trunk forward, trying to touch the head to the knee. Holdfor three seconds. Return to starting position and repeat with opposite leg. As flexibilityimproves, the arms can be used to pull the chest toward the legs. Do not allow either knee tolock.

Note

This is useful in relief of backache and correction of lordosis.

BILLIG'S EXERCISE

Purpose

To stretch pelvic fascia, hip flexors, and inside of thigh.

Position

Stand with side to a wall and place the elbow and forearm against the wall at shoulder

height. Tilt the pelvis backward, tightening the gluteal and abdominal muscles.

Movement

Place opposite hand on hip and push the hips toward the wall. Push forward and sideward(45) with the hips. Do not twist the hips. Hold. Repeat on opposite side.

Note


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Useful for preventing some cases of dysmenorrhea.

HIP & THIGH STRETCHER

Purpose

To stretch iliopsoas and quadriceps.

Position

Place right knee directly above right ankle and

stretch left leg backward so knee touches floor. If

necessary, place hands on floor for balance.

Movement

Press pelvis forward and downward; hold.

Repeat on opposite side. Caution: Do not bend front knee more than 90.

Note

Useful for those who have lordosis or lower back

problems.

SHIN STRETCHER

Purpose

To relieve shin muscle soreness by

stretching muscles on front of shin.

Position

Kneel on both knees, turn to right, and press down and stretch right ankle with right hand.

Movement

Move pelvis forward. Hold. Repeat on opposite side.

Note


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Except when they are sore, most people need to

strengthen rather than stretch these muscles.

HAMSTRING STRETCHER

Purpose

To stretch the muscles on the back of the

hip, thigh, knee, and ankle.

Position

Start in a hook-lying position. Bring right knee to

chest and grasp toes with right hand. Place left hand on back of right thigh.

Movement

(1) Pull knee toward chest; (2) push heel toward

ceiling and pull toes toward shin; (3) attempt to straighten knee. Stretch and hold. Repeat onleft side.

TRUNK TWIST

Purpose

To stretch the trunk muscles and muscles

on the outside of hip.

Position

Sit with right leg extended, left leg bent and

crossed over the right knee.

Movement

Place right arm on the left side of the left leg and

push against that leg while turning the trunk as far as possible to the left; place left hand onfloor behind buttocks. Stretch and hold. Reverse position and repeat on opposite side.


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Flexibility - Lower Body 2

QUADRICEP STRETCH

Purpose

To stretch the rectus femoris (two-joint muscle on front of thigh).

Position

Sit in widest possible side-stride position. Lean to left on elbow and bend right knee 90.

Movement

Place right hand on floor behind right calf and roll trunk backwards. Adjust until a pull is felt

on the front of the right thigh, not on the inside of the right knee. Hold. Repeat on left leg.

LATERAL THIGH & HIP STRETCH

Purpose

To stretch the iliotibial band and tensor fascia lata.

Position

Stand with left side to wall, left arm extended and palm of hand flat on wall for support.Cross left leg behind right and turn toes of both feet out slightly.

Movement

Bend left knee slightly and shift pelvis toward wall (left) as trunk bends toward right. Adjustuntil pull is felt down outside of left hip and thigh. Hold. Repeat on other side.

SPINE TWIST

Purpose

To stretch trunk rotators and lateral rotators of the thighs.

Position

Start in hook-lying position, arms extended at shoulder level.

Movement


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Cross left knee over right; keep arms and shoulders on floor while touching knees to floor onleft. Stretch and hold. Reverse leg position and lower knees to right.

BACK SAVER HAMSTRING STRETCH

Purpose

To stretch the hamstring and calf muscles.

Position

Sit on the floor with the feet against the wall or an immovable object. Bend left knee andbring foot close to buttocks. Clasp hands behind back.

Movement

Bend forward from hips, keeping lower back as straight as possible. Let bent knee rotateoutward so trunk can move forward. Lean forward keeping back flat; hold and repeat on eachleg.

TWO-HAND ANKLE WRAP

Purpose


Movement


WAND STEP-THROUGH

Position


Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand(from front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand aroundthe back of the body by bringing the left arm over the head; then slide the wand under thehips and (c) step over the wand (from back to front) with the left foot, stepping out of the``hole.''


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Note


WRING THE DISHRAG

Position


Movement


Assessing Flexibility

Modified Sit and Reach

(Flexibility Test of Hamstrings)

a. Remove shoes and assume the position for the "backsaver toe touch'', except place thesole of the foot of the extended leg flat against the box or bench seat, and place the head,back, and hips against a wall; 90 degree angle at the hips.

b. Place one hand over the other and slowly reach forward as far as you can with arms fullyextended; head and back remain in contact with the wall. A partner will slide the measuringstick on the bench until it touches the fingertips.

c. With the measuring stick fixed in the new position, reach forward as far as possible, threetimes, holding the position on the third reach for at least two seconds while the partner readsthe distance on the ruler. Keep the knee of the extended leg straight.

d. Repeat the test a second time and average the scores of the two trials.

Zipper

(Shoulder Flexibility)


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a. Raise your right arm, bend your elbow, and reach down across your back as far aspossible.

b. At the same time, extend your left arm down and behind your back, bend your elbow upacross your back, and try to cross your fingers over those of your right hand.

c. Measure the distance to the nearest half-inch. If your fingers overlap, score as a plus; ifthey fail to meet, score as a minus; use a zero if your fingertips just touch.

d. Repeat with your arms crossed in the opposite direction (left arm up). Most people will findthat they are more flexible on one side than the other.

Hamstring and Hip Flexor Flexibility

a. Lie on your back on the floor beside a wall.

b. Slowly lift one leg off the floor. Keep the other leg flat on the floor.

c. Keep both legs straight.

d. Continue to lift the leg until either leg begins to bend or the lower leg begins to lift off thefloor.

e. Place a yardstick against the wall and underneath the lifted leg.

f. Hold the yardstick against the wall after the leg is lowered.

g. Measure the angle created by the floor and the yardstick using a protractor. Your score is

the angle measured for each leg. The greater the angle, the better your score.

h. Repeat with the other leg.

Note: For ease of testing, you may want to draw angles on a piece of posterboard. If youhave goniometers, you may be taught to use them instead.

Trunk Rotation

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