COLLEGE OF ARTS AND SCIENCES:

PATHFIT 111 Movement Improvement Training

COURSE MODULE COURSE UNIT WEEK

1 3 3
STATIC AND DYNAMIC STRETCHING
(UPPER AND LOWER EXTREMITIES)

❖ CHECKLIST
✓ Read course and unit objectives
✓ Prepare a study guide before class attendance
✓ Read required learning resources;
refer to unit terminologies for jargon
✓ Proactively in weekly discussion board (Canvas)
✓ Answer and submit course unit tasks

❖ UNIT EXPECTED OUTCOMES (UEOs)

At the end of this unit, the students are expected to
• Understanding the importance of different types of movements and
stretching
• Identify the importance and purpose of doing warm-up before engaging in
any physical activities
• Demonstrate and apply proper execution of static and dynamic stretching
exercises to minimize the risk of injuries

❖ REQUIRED READINGS
https://www.setforset.com/blogs/news/ballistic-stretching

PATHFIT 111 MOVEMENT IMPROVEMENT TRAINING

 ❖ STUDY GUIDE

MODULE LESSON 3
MAJOR MUSCLE GROUPS

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TYPES OF BODY MOVEMENTS
In anatomy and physiology terms, movement can be described as a result of
contraction or relaxation of the muscles that are attached to the bones across joints.
The type of movement depends on the mobility of the joint and the position of the
muscles in the joint.

Flexion – contraction resulting in a degree

decrease in an angle at a joint

Lateral Flexion – can be thought of more as

bending or tilting to the left or right (putting one
ear to shoulder)

Dorsiflexion – occurs at the ankle,

pulling the distal end of the foot towards
the tibia

Plantarflexion – pulling the distal end of

the foot away from the tibia

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 Extension – contraction resulting in a degree
increase at a joint, the opposite of flexion

Hyperextension – extension in which the degree

has increased past anatomical position

Abduction – limbs moving away from the body’s

midline in the frontal plane (like the beginning of a
jumping jack)

Adduction – limbs moving toward the body’s

midline in the frontal plane (like the end of a
jumping jack), the opposite of abduction

Supination – lateral rotation of the wrist

Pronation – medial rotation of the wrist

Opposition – moving the little finger and thumb

towards each other

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 Transverse Abduction – the movement of a
limb away from the midline but in the
transverse plane

Transverse Adduction – the movement of a

limb towards the midline in the transverse
plane, the opposite of transverse abduction
(like a pectoral fly)

Rotation – rotation of a joint, typical of ball-

and-socket type joints and where articulating
surfaces allow for a spinning motion (turning
of the head/torso or at the shoulders are
some examples)

Lateral Rotation – rotation away from the

midline, can be thought of as outward
rotation

Medial Rotation – rotation towards the

midline, can be thought of as inward rotation

Inversion – turning the ankle so that the

sole faces towards the midline

Eversion – turning the ankle so that the

sole faces away from the midline

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 Protraction – anterior projection of a
body part (sticking out the jaw is an
example)

Retraction – the direct posterior

movement of a body part, the
opposite of protraction

Elevation – raising a body part

directly upwards, no rotation or
changes in the degree of a joint
(shrugging/closing the jaw are
examples)

Depression – forcing a body part

directly downwards, opposite of
elevation

STRETCHING
One of the best ways to keep your muscles healthy. Stretching regularly will help
maintain your muscle strength and increase your flexibility. The more flexible you are,
the better it is for your joints. Keeping muscles and joints in top condition helps with your
day-to-day range of motion and can help guard against injury.

Effects of Stretching
• Improves flexibility delaying impaired mobility associated with aging
• Improves performance in physical activities as a result of improved flexibility
• Reduce the risk of injury and damage
• Improves blood circulation reducing muscle soreness and time for recovery
• Increasing the range of motion
Indications
• Improves the joint range of motion
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 • Improves posture by strengthening the back muscles
• Returns normal neuromuscular balance between muscle groups
• Reduce injuries, strains, and damage
• Before and after exercise to reduce muscle soreness
Contraindications
• Limited movement at the joint due to the presence of a bony block
• Directly after fracture when it has not completely healed
• Acute inflammation or, infection
• Sharp pain during joint movement
• Hematoma or other soft tissue trauma
• Hypermobility

ACTIVE/SELF

STATIC
PASSIVE/PARTNER

ACTIVE

STETCHING
TECHNIQUES DYNAMIC
BALLISTIC

(not recommended)

PRE-
CONTRACTION PNF and other
techniques

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STATIC AND DYNAMIC STRETCHING
• Why Do I Need to Stretch?
What’s the first thing you do when you wake up in the morning? For sure you will say
checking phones, having a cup of coffee, or watching the TV or do you give it a good
stretch? You are not the only one doing the stretching. Along with humans, some animals
like your pet, dog, or cat also instinctively stretch after they wake up from a long sleep.
Except what those animals are doing isn’t called stretching. It’s called pandiculating.
Pandiculating is the act of stretching while yawning. It’s from the Latin word “Pandere”
meaning “To Stretch.” Humans also pandiculate too. Often first thing in the morning, the
instinctive movement is the one where you extend your legs, raise your arms, and tilt your
head up and yawn.
Stretching is good for your body in all kinds of ways. Stretching loosens and realigns
your muscles, Stretching also gets your blood pumping. A big stretch increases your blood
flow to your extremities, improving your circulation. This combination of loose muscles and
increased circulation also helps with flexibility.

STATIC STRETCHING

It is the most common type of stretching exercise. It is usually done to hold the
position that is being stretched between 10 to 30 seconds in a static position. It is
considered safe and effective in improving the flexibility and elasticity of the muscle.

PATHFIT 111 MOVEMENT IMPROVEMENT TRAINING

 Here are two types of
static stretches:
Active: Added force is
applied by the individual for
greater intensity
Passive: Added force is
applied by an external force
(e.g., partner or assistive
device) to increase intensity

STATIC UPPER-BODY STRETCHES

1. UPPER TRAPEZIUS (NECK) STRETCH

• Start standing or sitting tall and place one hand on your lower back, and the other
hand on the opposite side of your head.
• Pull your head toward your shoulder, looking straight ahead, until you feel a
stretch in your neck.
• Hold for at least 30 seconds and then repeat on the other side.

This move stretches multiple muscles in your neck, including the trapezius muscle,
which extends down to your upper back.

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2. CROSS-BODY SHOULDER STRETCH

• Start standing or sitting tall. Grab one arm above your elbow with your opposite
hand, and pull it across your body toward your chest until you feel a stretch in
your shoulder.
• Make sure to keep your elbow below shoulder height.
• Hold for at least 30 seconds and then repeat on the other side.

A must-do on shoulder day, this stretch targets your deltoid muscle.

3. RECLINED SPINAL TWIST

• Lie face up with your arms out to your sides, either straight or bent into the shape
of a goal post (pictured above).
• Hug your knees into your chest. Then drop both knees over to one side as you
twist your torso in the opposite direction. Try to keep your knees and hips in line
with each other as you draw them toward the floor, and keep your chest as
square to the ceiling as you can.
• Keep your shoulders flat on the floor as you feel a stretch in your back.
• Hold for at least 30 seconds, and then repeat on the other side.

This one just feels so damn good on your back. Just make sure to move gently and
don’t force a deeper twist if it hurts or irritates your lower back.

4. SEATED BICEPS STRETCH

• Sit on the floor with your feet flat and knees bent.
• Place your palms on the floor behind you with your fingers pointing away from
your body.
• Keeping your hands in place, slowly slide your butt away from your hands until
you feel a stretch in your biceps.
• Hold for at least 30 seconds.

There aren’t that many good ways to stretch your biceps, but this move gets it done—
with a bonus chest and shoulder release, too. Just make sure to keep your core
engaged and don’t let your back slump or arch.

PATHFIT 111 MOVEMENT IMPROVEMENT TRAINING

5. PUPPY POSE

• Start on all fours.

• Walk your arms forward a few inches and curl your toes under.
• Push your hips up and back halfway toward your heels.
• Push through the palms of your hands to keep your arms straight and engaged.
• Hold for at least 30 seconds.

A cross between Down Dog and Child’s Pose, Puppy Pose puts the focus on your
upper body, giving you a deep back and chest stretch simultaneously.

6. WRIST EXTENSION STRETCH

• Start standing or sitting tall. Extend one arm forward in front of you at shoulder
height or just below.
• Keep your extended arm straight and with your opposite hand, grab onto your
fingers just above your palm. Pull on your hand to bend your wrist up—so your
fingertips point toward the ceiling—until you feel a stretch on the bottom of your
forearm and wrist.
• Hold for at least 30 seconds and then repeat on the other side.

Improving flexibility and mobility in your wrist extensors can help you do push-ups,
planks, and other moves where your wrist is extended and you’re putting weight into
your hands, more comfortably.

STATIC LOWER-BODY STRETCHES

1. CROSSOVER HAMSTRING STRETCH

• Stand with one leg crossed over the other.

• Bend forward at the hips and try to touch the floor with your hands. Try to keep
your back knee straight.
• Hold for 30 seconds.
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2. LUNGING PSOAS STRETCH

• Kneel on your right knee. Place your left foot flat on the floor in front of you, knee
bent.
• Place your right hand on a foam roller for support.
• Squeeze your butt and tuck your hips, feeling the stretch in the front of your hips
(where the psoas muscle is).
• Press down on the foam roller to deepen the stretch.
• Hold for 30 seconds, then repeat on the other side.

3. STANDING QUAD STRETCH

• Stand with your feet together, hand resting on the back of a chair or against a
wall for support if you need it.
• Bend your left knee and use your left hand to pull your left foot toward your butt.
Keep your knees together.
• Squeeze your butt to increase the stretch in the front of your legs.
• Hold for 30 seconds, and then repeat on the other leg

4. DOWNWARD FACING DOG

• Start in a high plank, hands directly under shoulders, legs out straight behind
you, feet hip-width apart.
• Lift your butt toward the ceiling and press through your palms.
• Try to straighten your legs completely and lower your heels to the floor.
• Relax your head between your arms, and direct your gaze through your legs and
toward your feet.
• Hold for 30 seconds.

5. KNEELING HIP ADDUCTOR STRETCH

• Kneel on your left knee and extend your right leg straight out to the side.
• Place your hands on the floor in front of you, and put your weight into your hands
as you press your right hip down gently.
• To target different muscles, rock your hips slightly forward and backward.
• Hold for 30 seconds. Repeat on the other leg.

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6. STRADDLE STRETCH

• Sit on the floor with both legs extended out to the sides so that you're in a V.
• Open your legs as wide as possible and flex your feet.
• Take a few deep breaths and try to inch your body forward and open your legs
wider. If it feels comfortable to you, fold forward and reach your arms out on the
floor in front of you as far as you can.
• Hold for 30 seconds.

7. DOUBLE PIGEON POSE

• Sit on the floor with both legs extended out to the sides so that you're in a V.
• Open your legs as wide as possible and flex your feet.
• Take a few deep breaths and try to inch your body forward and open your legs
wider. If it feels comfortable to you, fold forward and reach your arms out on the
floor in front of you as far as you can.
• Hold for 30 seconds.

DYNAMIC STRETCHING
Dynamic stretching is performed with continuous movements and with
repetitions; this is to increase the range of motion of the body part that is being
stretched. It is done with 10 to 12 repetitions.

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 DYNAMIC UPPER-BODY STRETCHES
1. TORSO TWIST
• Stand with your feet spread shoulder-width apart, spine straight, head up, and
arms extended to shoulder height at your sides.
• Keep your lower body and torso still, and twist your upper body to the right. Don’t
twist to the point of discomfort, but stop when you hit the “stiff” point.
• Twist back in the other direction, stopping when you hit the “stiff” point on the left.
• Repeat 15-20 times per side.
You’ll find this does absolute wonders to loosen up the trunk (abs, back, and oblique)
muscles that facilitate rotation.
2. ARM CIRCLES
• Stand up straight with the feet shoulder-width apart.
• Hold the arms out to the sides, keeping them at the height of the shoulders.
• Move the arms in a circular motion. Start with small circles and gradually widen
them.
• Move the arms clockwise for 20 rotations, then repeat the movements in the
opposite direction.
3. 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.
4. CAT-COW
• Get down on all fours with the hands directly under the shoulders. Make sure the
back is flat.
• First, arch the back and lower the head, like a cat.
• Hold for 10 seconds, slowly breathing in and out.
• Next, move into the cow position by lowering the belly and raising the head.
• Hold this for 10 seconds.
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 • Alternate from cat to cow position four times.

DYNAMIC LOWER-BODY STRETCHES

1. FRONT TO BACK LEG SWINGS (hamstrings, glutes, quads)
• Begin by supporting yourself with one arm while swinging your opposite leg
forward and then backward.
• Keep your leg straight as it moves forward and stretches the hamstrings then as
it comes back try to kick yourself in the butt to stretch the quads.
• With each swing, you should take the stretch a bit further.
• Try 20 reps on each leg.
2. SIDEWAYS LEG SWINGS (abductors, adductors)
• While facing a wall place both hands against it for support.
• Swing one leg at a time from side to side in front of your other leg.
• Try not to let your toro rotate as you do this stretch.
• Stretch both legs 20 reps each.
3. HANDWALKS (shoulders, core, hamstrings)
• Stand with your feet spread shoulder-width apart, spine straight, head up, and
arms extended to shoulder height at your sides.
• Keep your lower body and torso still, and twist your upper body to the right. Don’t
twist to the point of discomfort, but stop when you hit the “stiff” point.
• Twist back in the other direction, stopping when you hit the “stiff” point on the left.
• Repeat 15-20 times per side.
4. LUNGE WITH ROTATION (glutes, hip flexors, calves)
• Lunge forward with either foot, keeping your knee over your toes, and rotate your
body toward the forward leg.
• Stand back up and repeat with the other leg.
• 10 reps each side.

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BALLISTIC STRETCHING
Ballistic stretching uses the momentum of a moving body or a limb in an attempt
to force it beyond its normal range of motion. This is stretching, or "warming up", by
bouncing into (or out of) a stretched position, using the stretched muscles as a spring
that pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch
your toes.) This type of stretching is not considered useful and can lead to injury. It does
not allow your muscles to adjust to, and relax in, the stretched position. It may instead
cause them to tighten up by repeatedly activating the stretch reflex

1. BALLISTIC PANCAKE (Standing or sitting)

• Perform this stretch either sitting on the ground with your legs split as far as you
can go or while standing with the same idea
• The person will then attempt to bend over as much as possible while keeping the
legs straight
• Once they reach the bottom, they will then bounce up and down, attempting to go
farther down.
2. BALLISTIC CORE TWIST
• this is done as the individual stands and then uses their arms and force to twist
the body while maintaining straight hips.
3. BALLISTIC SINGLE LEG STRETCH
• This movement is easiest performed while sitting down and in a straddle position
• Lean the body down towards one leg and ideally, grab the foot if you can
• reach down as far as you naturally can and then perform your ballistics by
making small bounces and bringing the body further down
If you do not have the flexibility to grab a foot, just place your hands on either side of
your leg. If you can grab a foot, you can use that to help pull you down as well.

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4. BALLISTIC TOE TOUCH
• Performed with the legs together
• Reach down to touch the toes and once at the bottom, perform little bounces in
an attempt to reach farther.
5. BALLISTIC STANDING OFFSET TOE TOUCH
• This is similar to the toe touch, except now one foot will be in front of the other

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION

PNF stretching is an advanced form of

flexibility training that involves contraction
and stretching of muscles. The technique
was originally born in the clinical
rehabilitative environment but has worked its
way into mainstream gyms because it is so
effective.

PNF stretching requires the help of a partner

or an inanimate object. To perform a PNF
stretch, you will alternate between a static stretch-and-hold and an isometric contraction
of the muscle being stretched.

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PNF stretch of the hamstring with a partner:

• Lie on your back with one leg extended

toward the ceiling.
• Stretch: Have your partner move your leg
into a static stretch by pressing it gently
toward your face. Hold the static stretch for
about 10 seconds.
• Contract: Contract the hamstring muscles
and push your leg against your partner’s
hand while your partner resists the movement. Hold the contraction for about 5-
10 seconds.
• Stretch: Relax the muscles and allow your partner to carefully move the leg past
its normal range of movement. Hold this passive, static stretch for about 20 to 30
seconds.
• Rest for 30 seconds and then repeat the procedure two to three more times.

❖ TERMINOLOGIES
Stretching - is a physical exercise that requires putting a body part in a certain
position that'll serve in the lengthening and elongation of the muscle or muscle
group and thus enhance its flexibility and elasticity.
Anatomy- a field in the biological sciences concerned with the identification and
description of the body structures of living things.
Static stretching - involves extending specific muscles and holding the position
Dynamic stretches - involve moving rather than holding a position

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❖ UNIT TASKS
1. Create and perform static and dynamic stretching exercises (upper and lower
extremities).

2. Create your Yoga and Pilates workout using static and dynamic (Upper and
lower extremities).

PATHFIT 111 MOVEMENT IMPROVEMENT TRAINING

❖ REFERENCES
Dr. Seth H. (2012. April 10) Ultimate Dynamic Stretching Exercise
https://www.hosmerchiropractic.com/7-ultimate-dynamic-stretching-exercises/

Makeba E. (2012. November 19) Types of Stretching

https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-
blog/2966/types-of-stretching/

Mayoclinic org. (2019, January 6) Stretching https://www.mayoclinic.org/healthy-

lifestyle/fitness/in-depth/stretching/art-20047931

Physiopedia, https://www.physio-pedia.com/Stretching

Stretches, https://www.self.com/gallery/great-lower-body-stretches

Advanced Anatomy,
https://pressbooks.bccampus.ca/advancedanatomy1sted/chapter/body-
movements/

Static-dynamic, https://www.shape.com/fitness/workouts/exercise-recovery/static-
dynamic-stretching

ATIPT (2023, January 4) Stretch to Success in 2023: The Best Pre and Post
Workout Stretches to add to your Routine https://www.atipt.com/blog/pre-post-
workout-stretches

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