ymaa boston stretching / flexibility workshopymaa boston stretching / flexibility workshop •leg 1....
TRANSCRIPT
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•Terminology •Flexibility •ability of muscles to soften, extend or relax
•Mobility • range of motion of joints
•Strength •ability of muscles to hold skeleton in place !
•Tissue •muscle • soft tissue capable of flexion, extension and distortion
• tendons • connect muscle to bone
• ligaments • connect bone to bone
• fascia •an interconnected webbing of tissue which runs through the entire body
!•Stretching techniques •Active Isolation Stretching (AIS) / qigong stretching • short gentle stretches •promotes circulation •pre and post exercise
•Proprioceptive Neuromuscular Facilitation (PNF) stretching / tense & release stretching • intense release muscle tension •post exercise • can be dangerous if done incorrectly
•Yin Yoga / relaxation stretching • stretches held for long periods of time 3-5 minutes or more • tendon ligament •post exercise
YMAA Boston Stretching / Flexibility Workshop
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•Leg
1. back of leg = hamstring group 2. front of leg = quadriceps 3. inside of leg = adductors 4. outside of leg = vastus lateralis
(abductors)
1
2
3
4
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!•Hip
5. hip flexors 6. piriformis
5
6
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•Torso
7. pectoralis 8. trapezius 9. latissimus dorsi
7
9
8
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!•Arm
10.biceps 11.triceps
10
11