stretching chart pdf

Side Stretch Interlace your ﬁ ngers. stretching and flexibility training guidelines, and illustrations of stretches you can perform. Lift your arms over your head, keeping your elbows straight. TYPES OF STRETCHES . Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. 7g啇n(�6oEjyQNPd�Ɯ�_��0F��c5"��ь�h�74 We're halfway through the challenge! . KNEE STRETCH • In a standing position, support yourself by holding onto a stable object, like a wall or a table that is bolted to the floor. H�LT Pg�f��G��i��ȡ��M�QET�A$k��E��U��Dٸ�E��&��t�?��j��6�U�U��}��h��%�_��6��$/{kHba�f5E,d�� "�l�p3��3Pʾ�Y��ß��@v 7�QC��q�a8a��sn�)(�/)�[XT^��)�$h��IA��çNQ�g-(��ݒS4>h^qNqNȢ�m�Ay%%E��BKʋ ��`G��Ҭ��ȸ>�|��yV�E5>��3G�Xvx��9k�UxX�"]L[��̨�@�\�pYWֱ�,ɵY0��z0C�O�Vܑ��95(Zp=Nę�a��V��"u.��M2��=��t*�� d��=�$��aȢ�e�I�8�v'�s�N'E�0�ʩ$�>bv*f�I�8��74� � I�K��i�W8`��vI�}�%1�Q�g�Z��9^J�|L�7�N�B�#D��A# ��{��r�]�Nr�y��`.��8LU�f�(��"Y��:��Lmx��62��e1جL��NP��K��ʘ�n��@�'��&��I`��㰕�p��2^�Β�1��ewy��d�K��. Nov 8, 2013 - Yes Dolls! Creating your own exercise template would give you … 5 Stretches For Piriformis Syndrome Seated Piriformis Leg Cradle Stretch Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Table 6.1 shows several ways to do static stretching. • Bend your right knee, bringing your foot up toward the back of your thigh. PDF (2.79 MB) I will deal out the cards to students in my small group and they will take turns stretching out one of the pictures on their cards and determining whether that house goes in the 2, 3, 4, or 5 sounds house. Something you can't find? If you don't want to walk around all hunched shoulders and shuffle steps like an 80-year-old by the time you're 40, you need to make stretching a priority.Regular stretching … �je�]�"wv��Z��Θe�~{sh�@�ѣ� � �d]RZ5�Ik'�ܪ.V�x��P�C[V��vD��j��\B��mʩ�'{��7��h�m7 ��f�(4*�˛Pi3�S!��0�F�4�[^�_�P` .�G� This is why a general warm-up (see page 6 in chapter 1) should be done before a stretching warm-up. There are two tables grouped by frequency range and compound class. Standing Quadriceps Stretch 22. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. The IR Spectrum Table is a chart for use during infrared spectroscopy.The table lists IR spectroscopy frequency ranges, appearance of the vibration and absorptions for functional groups. It isequally suitable for use in your stretching routine as well as formal asana practice. {�� Helpful logs, effective tips, and much more to help you stay on track! %%EOF H��S�n�0��+�7 �iR%�P�I��"�"聕i[�%�$ 5��/ΐT,�I��eF��,�:��Z��*\�� Y^��Lӓ��[[Ce�eP7�A=��'��4�iʜ��L�w��sZe"'ATNB4�#u� ��/�,w��h��!^��!挖��E��ǋ��1�"��d�5!��nTjJ�S@��O�]M8�@�+�h��(Ix� �Ȇ�0-��%�0�Ss��W�?�l*h�QwyAd�Zx]�^��oP�י G�C�ǃlܡ H\��ʳO8My>�>{*�P�6;Xi%��Y[-;��I��,3�rZ�3sѹ�D�T�g�J�h9�F�j�� 8��sG��O�'7��8"�IӈO��-��WqNs��!d6A��!XQ4}I��@ 3) Infographic with visual instructions to follow online. Hold each stretch for 30 seconds Back Front Bend: Feel stretch in lower back & legs • Bend forward at waist • Keep hands on thighs • Relax head, neck, and shoulders Standing Knee to Chest: Feel stretch in upper leg • … Back Stretch. Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. The Anatomical Charts come with all the information you need to confidently perform the stretches that will make all … Just glancing at the chart and seeing many empty columns is a reminder that you have been recently neglecting your exercises. �� This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. 1 0 obj <>/ExtGState<>/Font<>/Shading<>/XObject<>/Properties<>>>>> endobj 2 0 obj <> endobj 3 0 obj [/DeviceN[/Black]/DeviceCMYK 4 0 R 5 0 R] endobj 4 0 obj <>stream L }OpN�Q�ˈ%��F��uՓ��=vS0Ș\��i)��b��{E糛��0 �� ]pu�)Y$7?�u�g�� Do not bounce 3. h�b```g``�f`a`�dd@ A�+sLQ_ �[z��G��&[00^S�ޕ��\��GT�T �U��8�$.m�g�s�`�h`��`�� `6�h@3h�3ۖ�@Z �%�6'3�3��"|@%��w2��2o��ަ�}ec�μ�`?��o��q�7��@��{�؏��=�� Cb This must-have eBook is loaded with over 50 pages of clear, professionally designed, easy-to-follow, easy-to-remember stretching exercises and routines, including highly effective moves that should be done everyday! Delighted with this clear, comprehensive chart - covers all parts of the body for pre and post exercise stretching - wipe clean quality chart ! And below the stretches, I’ll also share a couple of piriformis guides to help you get to the root cause of piriformis pain. �h�e��0#5�h��0af��\��X��JA_�5��0G��L�O��z�_��ӧ �~��әu��}�s��nf��C\/��қ�I�|�Y�7�'�b��k��[�{�o��c~�~�$�N�_��a��]8��5F�k�ۍ'��&_S�i��̴�t��8A��30�v��Z�^K��j1SG��P�r�t 8��d1SY yw��X�Nҫ][�T��N �x)�8�׍)�:�il�F%U�H ��` ;�}]D�Y�_�B3!?;�`=�? 84lbs already! Cheer Stretches. Then slowly lean to the left, and then to the right, until you can feel the stretch. Relax into each stretch 2. 164 0 obj <>/Filter/FlateDecode/ID[<20C4EF0DE3FA930DF3B51AD07F9CE36A>]/Index[146 31]/Info 145 0 R/Length 94/Prev 416144/Root 147 0 R/Size 177/Type/XRef/W[1 3 1]>>stream endstream Saved by Manasa Enja. �q?X�L��+��ɴ Biceps (front of upper arm) stretch. Exercise Program for Epicondylitis STRETCHING EXERCISES Repetitions 5 reps, 4x a day Days per week 5 to 7 Tip Do not lock your elbow. As was found in our previous article, 30 seconds per muscle is optimal and frequency of 3-7 times per week is recommended. %PDF-1.7 %�� endstream endobj startxref �I�x�"��A��f� v� ��h�"�.F2��I� _e8 Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. Lying Hamstring Stretch 16. WIDE LEG CHILD POSE. Shoulder Roll Slowly roll your shoulders forward ﬁ ve times in … ��dt'�`5��lze� �l{��)�U��s�atԭ��0 ��=�뽉�K_+��Px�׋ �� 3�O9 CHILD POSE. Do not ignore pain: You should not feel pain during an exercise. endstream endobj 151 0 obj <>stream Read more. Research shows that post-workout static stretching—where you hold a pose for 10 to 30 seconds—can improve range of motion around your joints. This pose is also one of the postures that are are … This is a great hip stretch that… 146 0 obj <> endobj Have You Taken a Stretch Break Today? Downloadable stretch-breaks to post at work! Stretching is one of those things that tends to get dropped to the bottom of people’s healthy to-do lists, but adding it to your daily routine can be highly beneficial. H��6�3 #C��bD2�RR+2\�eE Seated Hamstring Stretch 17. 1) 8 yoga exercises. 7�x)��j�z�N��ixȓ�>��8��jѤ��*�$�0��_a�X�/J�S%��s�.N�z��8��}lg �`s��tM��j��m�#��e�W��3��YV=Cgi��jN��1�MƼ>o0&٤L��eR�bnE�ۢL��2ܫl��,�}w�ַ�ō��v��tN�Yz8�ǆ�>��[7~5^xВs}�(cC��{��F��g��fo 3��w;�G{��V�$��KeO ��4@r��y;*�ԷQm;i�Յ�)�mWg(��^��]��޶x��b�|cȤ��?��˨��wi��h_�R��p7��+ɧ�x�L��LR�#R�`�j��iY�Ǖ�ԫ��T��6�5��x�nY5��t�ze��u߮�ԅ��BUB��ܚ�;V� ��X�Ld� �ʱ� Of fitness instructional charts, focusing on stretching benefits: Keeps the back of thigh. Of time, usually 15-30 seconds most effective when the position is held for a given amount time! 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