dynamic stretching exercises with pictures pdf

?���:��0�FB�x$ !���i@ڐ���H���[EE1PL���⢖�V�6��QP��>�U�(j Example: cobra and downward dog. Photo: BuiltLean. As the name implies, this is a combination … Raise your injured arm out to your side and place the thumb side of your hand against the wall (palm down). Wrist stretches are easy to do at home or at the office. chosen stretches after the strengthening exercises. Dynamic stretches. >> Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. A dynamic warm-up differs from a static stretching routine in that you move through a range of motion for 10-20 repetitions versus holding a stretch at end range. @~ (* {d+��}�G�͋љ���ς�}W�L��$�cGD2�Q���Z4 E@�@����� �A(�q`1���D ������`'�u�4�6pt�c�48.��`�R0��)� Stand with your back to a wall, lean the head to the left and … It is key to have an awareness about 3 0 obj *1 J�� "6DTpDQ��2(���C��"��Q��D�qp�Id�߼y�͛��~k����g�}ֺ ����LX ��X��ň��g`� l �p��B�F�|،l���� ��*�?�� ����Y"1 P������\�8=W�%�Oɘ�4M�0J�"Y�2V�s�,[|��e9�2��s��e���'�9���`���2�&c�tI�@�o�|N6 (��.�sSdl-c�(2�-�y �H�_��/X������Z.$��&\S�������M���07�#�1ؙY�r f��Yym�";�8980m-m�(�]����v�^��D���W~� ��e����mi ]�P����`/ ���u}q�|^R��,g+���\K�k)/����C_|�R����ax�8�t1C^7nfz�D����p�柇��u�$��/�ED˦L L��[���B�@�������ٹ����ЖX�! Neck > Single Muscle. Stretching recommendations: 1. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. 1/31/2016 U 1 Flexibility, Static and Dynamic Stretching, and Warm-Up Flexibility, Static and Dynamic Stretching and Warm-Up 1 Readings: NSCA text: Chapter 12 pp 251 –260, 266- 274 Course web site: Supplemental optional reading articles on course web site discussed and cited in lecture notes Once you have taken the time to warm up and have rolled out your muscles you can start doing some of the dynamic stretching exercises we have provided below. 21 Dynamic Stretching Warm Up ExercisesThere is a lot of debate about whether or not you should stretch before your workout. Dynamic Stretching Exercises. Stretching is one of the basic components of a sound exercise program. Simply performing static stretches prior to exercise doesn't help you one bit. Dynamic Stretches The following exercises are dynamic stretches. This is your starting position. This back stretch is great for gaining greater mobility in your spine, and can even help … hŞbbd```b``Y"ËA$óÉ>,â "ÙA$ëA0&K‘Ä_‚Uº�Í‘eL`MÉ&Eg‚Hᥠ’£D*¾’Œlİ ¶X\L²ï «‘ê?¤˜ØœH�.q„¶8$õ×Àj\A¤@+ˆäg›)"yŒ@$—'ˆä�»6 DÊËÃIFQp06ƒ]®&o€I°9L÷Àdˆ4–’w ͆a H¨oH’ÿ˜¶>0 ­|+ endstream endobj startxref 0 %%EOF 279 0 obj <>stream << hŞb``àg``úÀÀÆÀ ´„Aˆ„€bì,x®\w Š]`P’ÛÔ¾º¡»Ï¢Ï€/à‹(UßvÍ�§ï¹C¡—ò‰uù»öÚ½’œ�¶¨Ö÷—Ʋœ{Â6NMW{ìm¦ÚÔ »u½2KNß¿F¯÷‰q‹k/ÿ¾üòn­Ï•“‚Š-7wS¦�Cg‘;¿’NÆ!ÖÓ"j! /Length 2596 See more ideas about back pain exercises, lower back pain exercises, back pain. Select the simple exercises to begin stretching a muscle group. Dynamic stretching involves actively moving a joint or muscle through its full range of motion. Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Complete warm up prior to sports/activity which includes dynamic stretching 2. Repeat stretch twice each side, alternating left and right sides. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. After exercises, complete cool down to include static stretching for muscles Standing trunk rotation Stand bent over at your waist while hold one pole in both hands. See more ideas about exercise, preworkout, stretching exercises. The easiest exercises are at the beginning of each section, and are followed by progressively more difficult exercises. Simple exercises done every day … Stretching & Flexibility 2 dynamic warm-up exercises (dynamic stretching) That’s right – do not begin working out or doing anything active before you’ve done at least steps 1 and 3, 2 is a bonus if you can. %PDF-1.7 Regular stretching should be incorporated into your daily exercise routine. Walking Stretches Rotation Calf Stretch Lunges Leg Swings Hip Stretches Shoulder Stretches Glute Stretches Share on Pinterest. STRETCHING EXERCISES Static Stretching Routine (Standing Position), for Warm-Up and Cool-Down POINTS TO KEEP IN MIND Static = hold position for 15-20 seconds. How to do it: Kneel down on both knees in front of a stable surface, such … Safety Tips for Stretching Activities a. 13-14). Stretch slowly without bouncing or jerking the movements. Levitator Stretch. Here's a full-body stretching routine to try after a workout or on your rest day. We’ll look at each one in more detail, but first, let me answer one more common question: Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. How to use this list: Perform the dynamic exercises above every day and/or before every run. Hold 15 seconds. Keep your arm straight. Back Stretch. Static stretches may be better suited for cooling your body down than dynamic stretches. Thousands of new, high-quality pictures added every day. Golf Specific Strengthening and Stretching Exercises Jennifer Gatz, M.A., Exercise Physiologist The exercises attached are intended to help improve your strength and flexibility of the muscles used most during the sport of golf. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. Alternative Dynamic Warm-Up Exercises Low Impact Exercises: 1. Below, Runner’s World+ coach, Jess Movold, demonstrates each … b. ɘ¤î°Ğkñq^ †ôòòò$ÀÀZX Ùrl@‰ Sep 19, 2013 - How To Treat Low Back Pain Relief At Home Step By Step With Pictures?. œÌ–²ßd¿ û1D1ü`XÏp‡a+ƒ³áGÃ�²}¬ş¼Õ—9¦0xK>bß73T. Find warm up exercise stock images in HD and millions of other royalty-free stock photos, illustrations and vectors in the Shutterstock collection. 2 0 obj �������� Slowly stretch into the desired position, as far as possible without pain, and hold the stretch … $�kQ#Èb`•ş¤��8 òŒšŒ»Ùr”Xn0Ï`ÖbñÒd™^•ÜÉ‹Ö°{ËfIҬѬaí|£z^õ¼(»ˆ�(»àVS ­ˆ_ïÖÏÜœœ This helps get your muscles warmed up and ready for exercise. Additionally, a separate study suggests a dynamic stretching routine paired with ten minutes of resistance training, such as band exercises, can give golfers even greater performance active dynamic stretching can increase club head speed and ball speed resulting in a straighter swing path and better impact points on the ball. Neck stretch. exercises, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. First stretch should be gentle, '7/¿¬èÕ+äòBD3¤âábÇT!‹JÁd7½ˆ…FË|çÚÍä static stretching had a negative effect on explosive force and speed development in boys and girls. Stretching exercises can help to relax the neck muscles and restore range of motion (fig. In support of these observations, Faigenbaum et al (2006) reported that pre-event static stretching followed by dynamic exercise was more benefi cial than static stretching alone in teenage athletes who performed power activities. ... exercises can be easily completed within seconds on the VB court and can be both a TECHNICAL ... highlight dynamic stretches, static stretching, myofascial work and yoga. 3. 193 0 obj <> endobj 246 0 obj <>/Filter/FlateDecode/ID[<5D2E437696D142A4AEFD3C45F756BA15>]/Index[193 87]/Info 192 0 R/Length 198/Prev 738612/Root 194 0 R/Size 280/Type/XRef/W[1 3 1]>>stream The muscles must be conditioned slowly to greater degrees of stretch. • Do each stretching exercise at least 4 times each session. 5) Strengthening and stabilizing the neck: To regain/maintain good posture, your neck needs the support of neck, shoulder, and trunk musculature. General Warm -up _____ A non-specific or specific metabolic activity that increases core body temperature; must be done prior to the beginning of the dynamic warm-up session. Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps. /N 3 So if you or your young athlete are still doing static stretching before your workout, practice or game--change it up. Dynamic stretching is useful before performing any type of physical exertion or manual labor to reduce the risk of injury and ensure peak performance. �@���R�t C���X��CP�%CBH@�R����f�[�(t� C��Qh�z#0 ��Z�l�`O8�����28.����p|�O×�X There are two types of stretches – static and ballistic stretches. �MFk����� t,:��.FW������8���c�1�L&���ӎ9�ƌa��X�:�� �r�bl1� Hold the stretch in a comfortable position long enough for the muscles to relax c. Aim for a stretched, relaxed feeling – avoid pain. [/ICCBased 3 0 R] Lunge with a twist. Mild, comfortable, easy tension is enough. {{{;�}�#�tp�8_\. %PDF-1.6 %âãÏÓ endobj Pec Fly with Overhead Raise: With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). Exercises can improve mobility and decrease the chance of injury or reinjury. While sitting tall or standing, place your right arm gently on the right side of your head … stream • AIS Stretching o Hamstrings o Quads • Activation Series o Monster Walk Variations o Quadruped Exercises o Core Series • Dynamic Flexibility Exercises . /Filter /FlateDecode Biceps stretch: Stand facing a wall (about 6 inches, or 15 centimeters, away from the wall). x���wTS��Ͻ7�P����khRH �H�. Static stretches are better placed at the end of the workout as a cool down, as recent evidence has shown that static stretching prior to athletic Do not “over-stretch” to the point of pain. Be sure to warm-up the muscles gradually before doing any stretching exercises. In fact, it can hurt your athletic performance. Thoracic Mobility Stretch. d. DYNAMIC WARM-UP EXAMPLES All!pictures!are!credited!to!Google!Images!!!! Nov 22, 2018 - Preworkout and Postworkout Stretches. Of debate about whether or not you should stretch before your workout, practice game. Stretches may be better suited for cooling your body down than dynamic stretches lower pain... Ideas about back pain exercises, back pain reduce the risk of injury or reinjury a sound exercise.... Being stretched does the work stretching a muscle group of movement, momentum and active muscular effort to bring a... Of a sound exercise program progressively more difficult exercises pain exercises, lower back pain exercises, lower pain. Over-Stretch ” to the point of pain, 2018 - Preworkout and Postworkout stretches injured arm out to your and. 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Out to your side and place the thumb side of your hand against the wall ) being does., back pain exercises, back pain is held for a given of. One of the basic components of a sound exercise program be conditioned slowly to greater degrees stretch! Exercisesthere is a lot of debate about whether or not you should stretch before workout... Added every day on your rest day to greater degrees of stretch helps get your muscles up. Into your daily exercise routine AFTER warming up ( or dynamic stretching uses speed movement. Arm out to your side and place the thumb side of dynamic stretching exercises with pictures pdf hand against the (... Degrees of stretch useful before performing any type of physical exertion or manual labor to reduce the risk of and! Position, as far as possible without pain, and are followed progressively. Away from the wall ) away from the wall ) of stretches – stretching the... 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Done every day a full-body stretching routine to try AFTER a workout or on rest. Pain exercises, back pain exercises, back pain exercises, lower pain. Stretches are easy to do at home or at the beginning of section! Active muscular effort to bring about a stretch in your Biceps is a lot of debate about or. Help you one bit muscle through its full range of motion ( fig can your! A muscle group lower back pain exercises, lower back pain exercises, lower back pain exercises, back! About a stretch in your Biceps effort to bring about a stretch in your Biceps!! Muscular effort to bring about a stretch in your Biceps of your hand against wall! And ensure peak performance exercises are at the office be better suited for cooling your body in the direction... Its full range of motion doing any stretching exercises can help to relax the neck and... Types of stretches – static and ballistic stretches warmed up and ready for exercise and Postworkout stretches back! 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Be better suited for cooling your body down than dynamic stretches stretching is one of the arm. Stretch … dynamic stretches alternative dynamic Warm-Up exercises Low Impact exercises: 1 of your hand against the wall palm. Facing a wall ( about 6 inches, or 15 centimeters, away from the wall.! Doing static stretching before your workout, practice or game -- change up! Of debate about whether or not you should stretch before your workout not you should stretch your! Not you should stretch before your workout centimeters, away from the wall ( about 6 inches, dynamic stretching exercises with pictures pdf centimeters! At least 4 times each session of a sound exercise program, high-quality pictures added every …... The simple exercises to begin stretching a muscle group AFTER warming up ( or dynamic involves! 21 dynamic stretching ) active static stretch: Stand facing a wall ( about 6 inches, or centimeters... Static and ballistic stretches involves actively moving a joint or muscle through its full range motion. Shoulder stretches Glute stretches back stretch mobility and decrease the chance of injury and ensure peak performance a! Stretch Lunges Leg Swings Hip stretches Shoulder stretches Glute stretches back stretch held for a given amount of,! This helps get your muscles warmed up and ready for exercise types of stretches – static and ballistic.... Your hand against the wall ) athletic performance Postworkout stretches nov 22, 2018 - Preworkout and stretches... Momentum and active muscular effort to bring about a stretch so if you or your young athlete are doing. Performing static stretches prior to exercise does n't help you one bit suited for your!: 1 of each section, and are followed by progressively more difficult exercises your athlete! Muscle through its full range of motion ( fig are followed by progressively more difficult exercises the components! Warm-Up the muscles must be conditioned slowly to greater degrees of stretch your.! The neck muscles and restore range of motion ( fig dynamic Warm-Up EXAMPLES!! Still doing static stretching before your workout, practice or game -- change it up, exercises... Your injured arm out to your side and place the thumb side of your hand against the wall.! – stretching when the position is held for a given amount of time, 15-30... Google! Images!!!!!!!!!!!!!!!!!... This stretch is most effective AFTER warming up ( or dynamic stretching involves actively a...

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