flex & tp's

CYQ Gym Instructor/ETM

Flexibility & Teaching Points

Session Objectives

To prepare you for the final assignment

Why Stretch?

We do flexibility to realign muscle fibres and increase range of movement.

Guidelines for Maintaining ROM

ACSM Guidelines

F – 3 times per week I – Feel a mild stretch (not pain) T – 10 – 30 seconds T – All major muscles

Timings of Stretches

Maintenance 10 - 12 secondsStretches

Developmental 15 - 30 secondsStretches

(Hamstrings & Adductors)

Stretches to Include (on floor)

AbdominalsGlutealsErector SpinaeHamstringsObliquesQuadsAdductorsAbductors

Stretches to Include (Stood Up)

PectoralsTrapeziusTricepsLatissimus DorsiGastrocnemiusBiceps

Abdominal Stretch

Breathe deeply. Stretch head and

toes away from each other.

Relax.

(H) Advanced

Erector Spinea

Head relaxed on floor Pull knees into chest Hold over knees

(H) Active (E) Passive

Gluteals

Cross one knee over the other Hands behind thigh Head relaxed Pull thigh in

towards chest

(A) Sitting Up

Hamstring Stretch (Developmental)

Knees bent SLOWLY raise one leg Hold behind thigh Bottom on the floor Leg straight

Hold for 10/12 seconds then pull in a little further to develop the stretch, hold for a further 15/30 seconds.

Oblique Stretch

Knees fall to one side Head looks opposite Arms stretched out

Quad Stretch

Reach round to grab ankle Keep knees together Push hips forward Head aligned (A) Facing Down

Adductor Stretch(Developmental)

Soles of feet together Hold ankles Sit Upright Lean forward from hips Push knees with elbows

Hold for 10/12 seconds then push a little further to develop the stretch, hold for a further 15/30 seconds

(H)

Abductor Stretch

Bend leg across knee Sit upright Wrap arm round knee Pull knee in Look behind you

(A) Lying

Gastrocnemius Stretch

Big step back with 1 leg Both feet facing forward Knee over ankle Chest lifted

(A)

(A)

Pectoral Stretch

Take arms behind you Clasp hands together Push upwards Knees soft

(A) Use wall

Trapezius Stretch

Feet shoulder width. Knees soft. Clasp hands in front

as though hugging a tree.

Drop head down.

(A)

Triceps Stretch

Take one arm up Bend behind neck Close to ear Push elbow back

with other hand

(E) Push from front

Latissimus Dorsi Stretch

Feet shoulder width Knees soft Take one arm up Lean over Don’t lean forwards

or back keep aligned

Progressions Less time needed for the component

(because clients know the stretches)

Combine stretches together (clients have improved motor skills)

Include active stretches (clients have become stronger)

Complete Assignment Include all flexibility stretches Name muscle being stretched Include pictures Include 2 developmental stretches Clearly mark each stretch as maintenance or developmental Mark timings on clearly Include reason for stretching Include 3 alts & progression