pe 912 912fpfwk2 less9 att staticstretches 1011

7/28/2019 PE 912 912FPFWk2 Less9 Att StaticStretches 1011

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Static Stretches

In static (or passive) stretch, the muscle is extended as far asit can comfortably go and is held in that position. This isprobably the Safest Type of Stretching. Static stretching

involves gradually easing into the stretch position. You mayhold each stretch from 10 to 30 seconds.

Static stretches are more appropriate for your cool-downexercises. Still, you can do a light static stretch during yourwarm-up. After your cool-down, while your muscles are stillwarm, you can stretch more aggressively.

1. Tricep Stretch:the triceps brachii muscles, commonly known astriceps, are also a three-headed muscle complex. The triceps are the musclesthat run on the backside of your upper arm from your shoulder to your elbow.

They constitute two-thirds of your upper arm. These muscles straighten yourelbows and allow you to push your arms forward.

2. Shoulder Stretch:The anterior deltoid is the front part of the deltoids or"delts". The deltoids muscle is the cap of the shoulder and has three parts:anterior (front), lateral (side), and posterior (rear). The anterior deltoid allowsyou to raise your arms to the front. The lateral deltoid allows you to raiseyour arms to the side, while the posterior deltoid allows you to rotate yourarms to the rear.


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3. Chest Stretch:The chest is made up of pectoral muscles - major andminor. The pectoralis major covers the front of the upper chest and isattached to the upper arm. This muscle is responsible for major armmovements such as flexion, rotation, and adduction towards the body.Strengthen your pectoral muscles by doing exercises that target thosemuscles. The Chest Stretch is one of those exercises.

4. Upper Back Stretch: Your upper and lower back muscles consist of alarge group of muscles that runs from above your hips to your neck, arm, andshoulder areas. The main job of this muscle group is to help you in pullingand lifting loads. By strengthening and stretching your upper and lower back,you will have more strength to pull objects towards you. Strengthen yourupper back by doing this exercise regularly:

5. Standing Hamstring stretch:The hamstrings consist of threemuscles that make up the back of your upper leg - the biceps femoris,semitendinosus, and semimembranosus. These muscles enable you to extendthe hip joint and flex the knee. There are various stretching exercises for thehamstrings. For a great stretch after a long walk or jog, you can do the

hamstring stretches-


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6. Hip Flexor Stretch: Hip flexor muscles or iliopsoas consist of iliacusand psoas major muscles. These enable you to move your thighs towards thestomach area.

7. Standing quadriceps stretch:The quadriceps consist of fourmuscles located at the front of the upper leg and are more commonly known

as the "thighs". These muscles are the Vastus Lateralis, Vastus Intermedius,Vastus Medialis, and Rectus Femoris. They run along the front of the thigh,starting from the hip joint and ending at the knee joint. The four muscles acttogether to extend the knee and flex the hip.

8. Standing Calf stretch:The calf consists of the gastrocnemius andsoleus muscles. In Calf Stretches, the soleus muscle is stretched on the knee


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that bends forward. On the other hand, the gastrocnemius muscle isstretched on the knee that is extended behind you.

9. Abductor stretch:The Abduction Stretch or Outer Thigh Stretch cutsthe risk of injury from strenuous exercise and lessens muscle soreness.Although the hip abductor muscles work with your other muscles when

performing exercises such as Squats and Lunges, it would be really great ifyou choose to isolate them. Leg muscles such as the hip flexor are oftenneglected. That's why it is important to do exercises that target thosemuscles.

10. Adductor stretch: Our muscles do not work alone when we performcertain exercises. Our adductor muscles, or the muscles situated on our innerthighs, are working simultaneously with others while doing Squats, legpresses, or Lunges. Give your inner thigh muscles a good stretch especiallyif you are involved in a sport that overstretches and/or overuses theadductors.Sit (on the floor or mat) with your back straight. Place the soles of your feettogether in front. Clutching your ankles, pull your feet in towards you, feelingthe stretch in your inner thighs, as your legs relax down towards the floor. Tointensify the stretch, place your hands on your ankles and your elbows on

your knees. With your back straight, slowly ease the body forward from yourhips. Hold for 10-15 seconds then slowly ease the stretch a step further.

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pe 912 912fpfwk2 less9 att staticstretches 1011

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