STATIC STRETCHING

1
CONTENT
Static Stretching BENEFITS
A stretch is held in a challenging but comfortable position for a ✔ Greater flexibility and range of motion
period of time, usually somewhere between 10 to 30 seconds. ✔ Less pain and stiffness
Static stretching is the most common form of stretching found ✔ Decrease stress
in general fitness and is considered safe and effective for ✔ Increase blood flow
improving overall flexibility. ✔ Improved performance
Key Points For Effective Stretching

2
CONTENT
1.To increase flexibility and range of
motion, perform stretching exercises
when the body is warm. This can be at
the end of a training session or following
10 minutes of light aerobic exercise.

2.Complete a range of stretching

exercises for different muscle groups.
Pay particular attention to the muscle
groups that are involved most in your
sport.

3.Hold each stretch for 10-30 seconds.

Initial tightness should gradually
diminish as you hold the stretch.
 3
4.Repeat each of the stretching

CONTENT
exercises 2-3 times in succession.

5.Perform stretching exercises at least 3

times a week and ideally 5 times per
week.

6.Ease slowly in and out of the stretch.

Do not bounce! Breathe out as you
stretch and continue to breathe as you
hold it.

7.If you feel any pain, release the

stretch immediately.

Key Points For Effective Stretching

 4
CONTENT
ACTIVITIY CHALLENGE
Read and understand the different
01 samples of stretches.

02 Links are also provided for better understanding

03 Practice the different stretches

Link for the sample exercises:

5
https://youtu.be/stzbQUqjLT4

SAMPLE STRETCHES - UPPER BODY

Place your left hand behind
SHOULDE R STRETCH

TRICEPS STRETCH

CHEST STRETCH
your head and reach as far
down your back as
Interlock your fingers possible. With your right
Clasp your hands behind
and reach above your hand grasp your left elbow your back. Gently
head. Your lower back and gently pull it behind straighten your elbows
should be flat or slightly the back of your head. You and raise your arms as
arched inwards. You can can perform this exercise high as comfortably
perform this exercise in sitting or standing. Repeat possible. You can
sitting or standing for the other arm perform this exercise
position sitting or standing.
Link for the sample exercises:

6
https://youtu.be/nDlaDnR-gug

SAMPLE STRETCHES - LOWER BODY

SEATED BUTTERFLY STRETCH
HAMSTRING STRETCH
LOWER BACK STRETCH

Sitting down, stretch your

legs out in front of you while Sit down and place the
Lying flat on your back place keeping your back flat and soles of your feet
the sole of your right foot on upright. Bend your left leg together. Clasp your
your left thigh. Grasp your keeping your left foot flat on ankles with your
right knee with your left hand the floor. Slowly reach hands so that your
and gently roll it to the left. forward and try to touch your elbows rest on your
Try to get your knee as close right toe with both hands. knees. Gently push
to the floor as Bend from your waist your knees down with
possible without your right keeping your lower back flat your elbows until your
shoulder leaving the floor. and your head up. Repeat for feel the stretch.
the other leg.
Link for the sample exercises:

7
https://youtu.be/nnLkcKvv5i8 GROIN STRETCH ACHILLES STRETCH

SAMPLE STRETCHES - LOWER BODY

Stand with your feet about 2 This is exactly the same
meters apart, toes pointing procedure as above except
forward. Gradually shift all as you lean towards the wall
your weight to your right leg let both knees bend. Rather
by bending your right knee. than leaning forward you
Your left leg stays straight. should feel like you are
Place both your hands on lowering yourself straight
your hips for support. You down. Remember to keep
can increase the starting both heels flat on the floor.
distance between your feet Repeat for the other leg.
for a greater stretch.

STANDING CALF
STRETCH
Stand arms length away from
QUADRICEPS STRETCH a wall and with feet shoulder
width apart. Place your right
Standing upright hold onto a foot about 2 feet in front of
support with one hand (i.e. a your left. Keeping both heels
chair) for balance. With your flat on the ground lean
other hand clasp your ankle towards the wall by bending
and pull your heel into your your right knee. Your left leg
butt. Repeat for the other leg. should stay straight.
 8
Practice the Different Stretches

ACTIVITIY
Exercises/Stretches Number of Sets Time per set

Shoulder Stretch 1 set per side 30 seconds

Triceps Stretch 1 set per side 30 seconds
Chest Stretch 2 set 30 seconds
Lower Back Stretch 2 sets per side 30 seconds
Seated Butterfly 1 set 30 seconds
Stretch
Hamstring Stretch 1 set per side 15 seconds
Quadriceps Stretch 2 sets per side 15 seconds
Groin Stretch 2 sets per side 15 seconds
Calf Stretch 2 sets per side 15 seconds
Achilles Stretch 2 sets per side 15 seconds
 9
Static

REMINDERS
stretching/exercises
will be used as your
cool down after a
training or work-out

Stretching is a very
important factor in
the procedure of Cooling down (also known
cooling down. as limbering down or
Stretching allows the warming down) is an easy
body’s muscles to exercise, done after a more
repair and build intense activity, to allow
elasticity from the body to gradually
aerobic and transition to a resting or
anaerobic exercise. near-resting state.
 REFLECTION 10
PERSONAL REFLECTION

1. Why is static stretching

important?

2. How can you make sure

you benefit from performing
Static Stretching?
 THANKS 11
THANKS

Does anyone have any questions?

[email protected]
+91 620 421 838
yourcompany.com
 CREDITS 12
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 RESOURCES 14
https://us.humankinetics.com/blogs/excerpt/types-of-stretches
https://www.g4physio.co.uk/blog/category/common-stretches-advice/achilles-tendon-stretche

RESOURCES
s/
https://www.foot.com/calf-stretches-to-ease-foot-pain/
https://www.aleanlife.com/achilles-tendon-stretching/
https://www.gloveworx.com/blog/quad-stretches-help-become-unstoppable/
https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/216/seated-butte
rfly-stretch/
https://www.g4physio.co.uk/blog/common-stretches-advice/groin-adductor-muscle-stretch/
https://www.gympiemassage-rehab.com/lower-back-stretch.html
https://www.verywellfit.com/best-stretches-for-office-workers-1231153
https://www.mensjournal.com/health-fitness/the-20-minute-bodyweight-triceps-workout-you-ne
ed-to-try/
https://www.fitdrills.com/exercise/folded-hands-straight-arm-overhead-stretch/
 RESOURCES 14
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