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    Pe Magazine

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    roselyn tumamao
    The document provides instructions for several stretches and exercises, including shoulder stretches, side bends, arm circles, leg swings, upper back stretches, adductor stretches, quadriceps stretches, squats, hip circles, lateral trunk flexors stretches, and seated hamstring stretches. The stretches and exercises are intended to improve flexibility and range of motion.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Pe Magazine

    Uploaded by

    roselyn tumamao
    18 views4 pages
    The document provides instructions for several stretches and exercises, including shoulder stretches, side bends, arm circles, leg swings, upper back stretches, adductor stretches, quadriceps stretches, squats, hip circles, lateral trunk flexors stretches, and seated hamstring stretches. The stretches and exercises are intended to improve flexibility and range of motion.

    Original Description:

    STRETCHING EXERCISES

    Original Title

    PE MAGAZINE

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    The document provides instructions for several stretches and exercises, including shoulder stretches, side bends, arm circles, leg swings, upper back stretches, adductor stretches, quadriceps stretches, squats, hip circles, lateral trunk flexors stretches, and seated hamstring stretches. The stretches and exercises are intended to improve flexibility and range of motion.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    18 views4 pages

    Pe Magazine

    Uploaded by

    roselyn tumamao
    The document provides instructions for several stretches and exercises, including shoulder stretches, side bends, arm circles, leg swings, upper back stretches, adductor stretches, quadriceps stretches, squats, hip circles, lateral trunk flexors stretches, and seated hamstring stretches. The stretches and exercises are intended to improve flexibility and range of motion.

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    © All Rights Reserved
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    of 4

    SHOULDER STRETCH

    Hold your left arm straight in front at shoulder level. Move your hand to the right
    while reaching under your arm with your right hand and securing your left
    shoulder. Pull the shoulder to the right to follow the momentum of your left hand.
    Repeat with the opposite arm.

    SIDE BENDS

    Stand with your arms raised straight over your head. Bend to the right keeping
    your arms straight, and then repeat to the left.

    ARM CIRCLES

    Let your arms drape to your sides and rotate them in circles, either forward or
    backward, gradually lengthening the circle.

    LEG SWINGS

    Face a wall, using it for support as you stand in one leg. Gently swing the opposite
    leg side-to-side to a gradually inceasing height

    The pain you feel today, will be the strength you feel tommorow.

    .
    STATIC

    UPPER BACK STRETCH

    Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
    Interlock your fingers and push your hands as far away from your chest as
    possible, allowing your upper back to relax. You should feel the stretch between
    your shoulder blades.

    ADDUCTOR STRETCH

    Adductor StretchStand tall with your feet approximately two shoulder widths
    apart, bend the right leg and slowly lower the body keeping your back straight
    and use the arms to balance. You will feel the stretch in the left leg adductor. Hold
    the stretch just before pain level and repeat with the left leg.

    QUADRICEPS STRETCH

    Quadriceps stretchStand tall holding or leaning to an object to keep your balance.


    Grasp the top of your ankle or forefoot behind you and pull ankle toward the
    buttocks. Repeat with the opposite leg.

    DYNAMIC

    To perform SQUATS:

    Stand with the feet hip-width apart.

    Gently lower the body into a squatting position, making sure the knees do not go
    past the toes.
    Squeeze the glutes — the muscles in the buttocks — when returning to a standing
    position.

    Repeat the movement 10 times.

    To perform HIP CIRCLES:

    Stand on one leg, using a wall or a heavy piece of furniture for support if
    necessary.

    Raise the other leg out to the side and move it in a circular motion.

    Perform 20 rotations with each leg.

    ACTIVE ISOLATED STRETCHING EXERCISES

    LATERAL TRUNK FLEXORS

    Stand with both arms at your sides. Raise one arm, placing that hand behind your
    head with the elbow pointed away from your body. Bend at the waist so that the
    arm that is straight is lowered down the side of the leg toward the knee and
    lower leg. This stretch can be modified by leaning slightly forward or backward
    before bending at the waist.

    Here are the steps to the SEATED HAMSTRING STRETCH:

    Sit with your legs extended and your back straight. Reach toward your ankle.
    Keep your knee, neck, and back straight. Feel the stretch in the back of your
    thigh. Hold for 30 to 60 seconds. Repeat 2 times.
    Repeat 2 to 3 times per day.

    Your physical therapist may suggest this flexibility exercise. Stop the exercise if it
    causes pain and talk about it with your physical therapist or healthcare provider.
    During the exercise, be sure not to bounce.

    For your safety, check with your healthcare provider before starting an exercise
    program

    Fitness is not being better with someone else...

    It's about being better than you used to be.

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