training presentation. getting started warm up before starting stretches – slow walking, stair...

TRAINING PRESENTATION

GETTING STARTED

• WARM UP BEFORE STARTING STRETCHES – Slow walking, stair steps, square steps, or anything to start muscles moving before stretching – 2-3 minutes should do it.

• STAND IN A RELAXED POSITION – Head up, shoulders relaxed, knees bent slightly

• BREATH IN A RELAXED MANNER – Don’t hold your breath during stretches

• STRETCH AT YOUR OWN PACE – This is not a competition

• DO NOT BOUNCE ON YOUR FEET WHILE STRETCHING – May cause injury

• STRETCH JUST TO THE POINT OF TENSION – There should not be any pain

• IF IT HURTS; DON’T DO IT. Stretches should not be painful, skip any that hurt

• STRETCH AT LEAST DAILY AND BEFORE ANY STRENUOUS ACTIVITY – Stretching decreases the likelihood of an injury and increases blood flow to muscles

LET’S GET STARTED…..

SHOULDER SHRUGWITH HIGH REACH

NECK STRETCH

NECK STRETCH

NECK STRETCH

NECK STRETCH

TRICEP STRETCH

Push withthis arm

UPPER TRUNK STRETCH

Slowly arch upper body backward

SHOULDER ROTATION STRETCH

SHOULDER ROTATION STRETCH

TRUNK ROTATION STRETCH

Pull withthis arm

TRUNK ROTATION STRETCH

Pull withthis arm

LATERAL ROTATION STRETCH

LATERAL ROTATION STRETCH

LATERAL ROTATION STRETCH

LATERAL ROTATION STRETCH

LATERAL STRETCH

Keep head aligned

LATERAL STRETCH

Keep head aligned

SINGLE LEG STRETCH

SINGLE QUADRICEPS STRETCH

CALF STRETCH

Don’t go beyond toes

WRIST EXTENSION

Fingers up

Thumbs down