Do not ignore pain: You should not feel pain during an exercise. Relax into each stretch 2. Talk to your doctor or physical therapist if you have This is why a general warm-up (see page 6 in chapter 1) should be done before a stretching warm-up. Exercise Program for Epicondylitis STRETCHING EXERCISES Repetitions 5 reps, 4x a day Days per week 5 to 7 Tip Do not lock your elbow. Stretching is one of those things that tends to get dropped to the bottom of people’s healthy to-do lists, but adding it to your daily routine can be highly beneficial. 7g啇n(�6oEjyQNPd�Ɯ�_��0F��c5"��ь�h�74 Stretching and flexibility routines simplified! Stretching is an excellent thing you can do for your health. We're halfway through the challenge! 164 0 obj <>/Filter/FlateDecode/ID[<20C4EF0DE3FA930DF3B51AD07F9CE36A>]/Index[146 31]/Info 145 0 R/Length 94/Prev 416144/Root 147 0 R/Size 177/Type/XRef/W[1 3 1]>>stream Helpful logs, effective tips, and much more to help you stay on track! Downloadable stretch-breaks to post at work! Sit on a floor mat with your feet flat on the floor in front of you … Cheer Stretches. endobj 5 0 obj <>>> endobj 6 0 obj <> endobj 7 0 obj <> endobj 8 0 obj <> endobj 9 0 obj <> endobj 10 0 obj <> endobj 11 0 obj <> endobj 12 0 obj <> endobj 13 0 obj <> endobj 14 0 obj <> endobj 15 0 obj <> endobj 16 0 obj <> endobj 17 0 obj <> endobj 18 0 obj <> endobj 19 0 obj <> endobj 20 0 obj <>/FontDescriptor 21 0 R/W[1[790 722 738 782 670 656 784 760 291]11[719 619 868 790 850 668]19[723 640 648 759 750 1107]26[716]28[579]30[664 571 664 592 367 664 616]37 38 263 39[569 263 951 616 646]44 45 664 46[405 498 404 616 587 861 574 591 556]252 253 631 256[715 358 599 613]261[671 612]264[596 630 647]267 268 245 269 270 255 273[478]279 280 445 282[245]289[408 528]296 297 434 303[830]306[403]427[300]]>> endobj 21 0 obj <> endobj 22 0 obj <>stream Apr 22, 2015 - Free Stretching charts physiotherapy chart sports physio.  *�bP�~���> D������=@����3��w�-��}��]P�1KA�F�s;�V��+�����c��k%��dז�G�����K:��L��v-�xg{0��/�����[>�U�G���3'�HB�G�Q�⿌7�4��c��.�z7�HS�. Lift your arms over your head, keeping your elbows straight. hޤ�mo�0����w�_ C�*R^�.R�V!�*E�@7e"պ�;�yIhצB���|w��\:�.%4�K�gA�aq���f�w�lл�c�A�0x�h �ܵ�`��!BpI./�8���?��ԁY��5��� Ǒk�����4�sP.�B�%ȶ�]�RG-�"^1�>M6��W�~2�K����>ة�>�=�V�:�c(��1��l���r�� ��o ��].����%����A��`?�6*�I�9t~�p��3 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 ťIu� Stretching is most effective when the muscles are warm. WIDE LEG CHILD POSE. • Bend your right knee, bringing your foot up toward the back of your thigh. Hold each stretch for 30 seconds Back Front Bend: Feel stretch in lower back & legs • Bend forward at waist • Keep hands on thighs • Relax head, neck, and shoulders Standing Knee to Chest: Feel stretch in upper leg • … 1) 8 yoga exercises. VIDEO TUTORIAL: Scroll below the images for the step-by-step video tutorial of the 5 stretches and to download the stretches PDF. Back Stretch. it toward you until you feel a stretch on the inside of your forearm. Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. Side Stretch Interlace your fi ngers. Includes bibliographical references and index "10 new stretching routines for office workers and computer operators; tips on office ergonomics and preventing repetitive stress injuries; description of 4 types of stretching, including dynamic stretching for athletes." %PDF-1.4 %���� Standing Quadriceps Stretch 22. As was found in our previous article, 30 seconds per muscle is optimal and frequency of 3-7 times per week is recommended. The IR Spectrum Table is a chart for use during infrared spectroscopy.The table lists IR spectroscopy frequency ranges, appearance of the vibration and absorptions for functional groups. Darebee, darebee, fitness, visual workouts, workouts, fitness challenges, fitness motivation, training tips, recipes, nutrition This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. My hands are supposed to be around my right knee to pull the left leg towards my body. Scroll Below To See Full Instructions Along With Our Printable PDF For The Morning Yoga Routine Workout. There are two types of stretches – static and ballistic stretches. If you don't want to walk around all hunched shoulders and shuffle steps like an 80-year-old by the time you're 40, you need to make stretching a priority.Regular stretching … This back stretch is great for gaining greater mobility in your spine, and can even help … Lying Hamstring Stretch 16. • Hold the stretch for 15 seconds. Nov 8, 2013 - Yes Dolls! Hold the stretch for at least 20 seconds then repeat with the other leg. Verified Purchase. h�b```g``�f`a`�dd@ A�+sLQ_ �[z����G��&[00^S�ޕ��\���GT�T �U���8�$.m�g�s�`�h`���`�� �`6�h@3h�3ۖ�@Z �%�6'3�3���"|@%����w2���2o��ަ�}ec�μ�`?���o��q�7���@��{�؏���=�� � ��Cb B. 84lbs already! �je�]�"wv����Z��Θe�~{sh�@�ѣ� � �d]RZ5�Ik'�ܪ.V�x���P�C[V�����vD��j��\B��mʩ�'{���7�������h�m7 ���dt'�`5�����lze� �l{���)�U��s�atԭ���0 ��=�뽉�K_+��Px�׋ ��� 3�O9 146 0 obj <> endobj There are two tables grouped by frequency range and compound class. Saved from solentmuscletherapy.co.uk. 3) Infographic with visual instructions to follow online. 7�x)���j�z�N��ixȓ�>��8����jѤ��*�$�0��_a�X�/J�S%���s�.N�z����8��}lg �`s��tM��j���m�#���e�W��3���YV=Cgi���jN������1�MƼ>o0&٤L��eR�bnE�ۢL�����2ܫl��,�}w�ַ�ō��v��tN�Yz8�dž�>��[7~5^xВs}�(cC�����{��F��g��fo 3����w;�G{��V�$���KeO ��4@r���y;*�ԷQm;i�Յ�)�mWg(����^���]����޶x�����b�|cȤ��?��˨��wi����h_�R��p7��+ɧ�x�L���LR�#R�`�j��iY�Ǖ�ԫ��T��6�5��x�nY5���t�ze��u߮�ԅ��BUB���ܚ�;V� ���X�Ld� �ʱ� The Anatomical Stretching Charts will help you boost your performance, avoid injuries, alleviate muscle pain, maximize your workout, and maybe even extend your career. endstream endobj 150 0 obj <>stream Welcome to selections of fitness instructional charts, focusing on stretching! This must-have eBook is loaded with over 50 pages of clear, professionally designed, easy-to-follow, easy-to-remember stretching exercises and routines, including highly effective moves that should be done everyday! Reviewed in the United Kingdom on June 26, 2020. Seated Adductor Stretch 18. �q?X�L��+��ɴ Brill! To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. H��S�n�0��+�7 �iR%�P�I���"�"聕i[�%�$ 5��/ΐT,�I�����eF��,�:��Z����*\�� �Y^��Lӓ��[[Ce�eP7�A=���'��4�iʜ���L�w��sZe"'ATNB4�#u� ��/�,w��h��!^�����!挖��E��Nj���1�"��d�5!��nTjJ�S@���O�]M8�@�+�h����(Ix� �Ȇ�0-��%�0�Ss��W�?�l*h�QwyAd�Zx]�^��oP�י G�C�ǃlܡ H\��­�ʳO8My>�>{*�P�6;Xi%��Y[-;�����I���,3�rZ�3sѹ�D�T�g�J�h9�F�j��� �8��sG���O�'7���8"�IӈO����-�����WqNs��!d6A��!XQ4}I�����@ Elaine Adamson. Do not bounce 3. 0 The ardha-chandra-asana is a basic stretching and balancing pose that benefits principly the lower back, abdomen and chest. 176 0 obj <>stream TYPES OF STRETCHES . Daily Stretching Exercises 1. www.move.va.gov Physical Activity Handouts • P33 Version 5.0 Page 2 of 7 Flexibility Exercise/ Stretch # of repetitions per set # of sets per session # of sessions per week Hamstrings 4 per side 1 After every aerobic or strength session Alternative Hamstrings 4 per side 1 After every aerobic or strength session Calves 4 per side 1 After every aerobic or strength session �Pqv[�n�@�n� �x���7�U4�n���8h+{��L0��'E��'����\�N�I߶�N@����h��x�J�v�`�)���4�O�ԶC��S����j G��am`�\z�>)�錞yt�v stretches, you stretch the muscle until it’s longer than normal and then hold the stretch. Biceps (front of upper arm) stretch. DOWNWARD POSE. Read more. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. %PDF-1.7 %���� %%EOF And below the stretches, I’ll also share a couple of piriformis guides to help you get to the root cause of piriformis pain. H��6�3 #C����bD2�RR+2\�eE Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. H�LT Pg�f��G��i�����ȡ����M�QET�A$k����E����U����Dٸ�E�������&�����t�?��j��6�U�U�����}�����h��%�_���6��$/{kHba�f5E,d�� ��"�l�p3���3Pʾ�Y��ß��@v 7�QC���q�a8a��„���sn�)(�/)�[XT^��)�$h��IA��çNQ�g-(��ݒS4>h^qNqNȢ‚�m�Ay%%E������BKʋ 2) Instructions on how to perform each exercise. The Anatomical Charts come with all the information you need to confidently perform the stretches that will make all … 4) Print PDF available at the end of the infographic. This pose is also one of the postures that are are … Follow stretches 15 through 25 in the image above hold for 30secs each. PDF (2.79 MB) I will deal out the cards to students in my small group and they will take turns stretching out one of the pictures on their cards and determining whether that house goes in the 2, 3, 4, or 5 sounds house. Press your arms backward as far as you can. And get a look at the losses! Just glancing at the chart and seeing many empty columns is a reminder that you have been recently neglecting your exercises. Lying Quadriceps Stretch 21. Delighted with this clear, comprehensive chart - covers all parts of the body for pre and post exercise stretching - wipe clean quality chart ! 5.0 out of 5 stars Useful information direction sheet. Report abuse. endstream endobj 147 0 obj <> endobj 148 0 obj <> endobj 149 0 obj <>stream Here's a full-body stretching routine to try after a workout or on your rest day. Standing Adductor Stretch 23. ��f�(4*�˛Pi3�S!���0�F�4�[^�_�P` .�G� �I�x�"��A�������f� v� ���h�"�.F2���I� _e8 endstream endobj startxref Exercise and fitness chart can even serve as motivation for you to do your daily exercises. H���͎�0����4�ۏ ɤ��T�����sl�e�.� �(����(�+�pB�&�� !�WN.���{xk�QV�U�Z M[�v��,j�� ���iA��6"�����Cնj����?���qr5Nz�S.�`+h7LY9��6��� h�bbd```b``f�! To discover simple, yet effective moves that can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain, checkout the Stretching Special Health Report from Harvard Medical School. Shoulder Roll Slowly roll your shoulders forward fi ve times in … It isequally suitable for use in your stretching routine as well as formal asana practice. endstream endobj 151 0 obj <>stream Free Stretching charts physiotherapy chart sports physio. Creating your own exercise template would give you … (attached) Click on the links below to download an information page on stretching, plus these 5 easy-to-post and easy-to-follow stretch routines to place in strategic spots around your workplace. CHILD POSE. This is a great hip stretch that… E-mail us at info@sportsposterwarehouse.com, or call toll-free 1-888-650-3455 to speak to … • Repeat 5 times, then perform this stretch on the other arm. Stretch Upper Back Stretch Overhead Press (with dumbbells) Wide Leg Squat Bent Forward Fly (with dumbbells) Tummy Tuck Chest Press One-Legged Stork Side Leg Raise Tandem Walk Standing Calf & Toe Raise Back Extension Biceps Curl (with dumbbells) Wrist Curl (with dumbbells) Balance Exercises. We recommend that you read the stretching and flexibility training guidelines prior to performing any stretches. �� �h�e�����0#5�h���0af���\�����X��JA_�5��0G��L�O��z�_�����ӧ �~��әu��}�s���nf���C\/���қ�I�|�Y�7�'�b��k��[�{�o���c~�~�$�N�_�����a��]8���5F�k�ۍ'��&_S�i��̴�t�����8A��30�v��Z�^K��j1SG��P�r�t 8���d1SY yw��X�Nҫ][�T���N �x)�8�׍)�:�il�F%U�H ����` ;�}]D�Y�_�B3!?;�`=�? stretching and flexibility training guidelines, and illustrations of stretches you can perform. Have You Taken a Stretch Break Today? Then slowly lean to the left, and then to the right, until you can feel the stretch. We hope you enjoy the results you can attain with regular practice of your stretching program. Your regular stretching exercises that aren’t 10. {�� }OpN�Q�ˈ%��F��uՓ��=vS0Ș\��i)��b���{E糛����0 ���� Table 6.1 shows several ways to do static stretching. To make this stretch easier, allow the extended leg to have a slight bend. Neck and Shoulder Stretches C. Hand and Forearm Stretches D. A. KNEE STRETCH • In a standing position, support yourself by holding onto a stable object, like a wall or a table that is bolted to the floor. ]pu�)Y$7?�u�g���� Saved by Manasa Enja. L Browse through the items below to view our full range of charts in this category. Gluteal and Lumbar Rotation Stretch 20. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. 1 0 obj <>/ExtGState<>/Font<>/Shading<>/XObject<>/Properties<>>>>> endobj 2 0 obj <> endobj 3 0 obj [/DeviceN[/Black]/DeviceCMYK 4 0 R 5 0 R] endobj 4 0 obj <>stream Seated Hamstring Stretch 17. 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