PHYSICAL

EDUCATION
Stretching Exercise

The best type of exercise

to improve joint flexibility
and range of motion is
stretching.
Chest Stretch
• Stand Tall, feet apart slightly
wider than shoulder-width,
knees slightly bent.
• Hold your arms out to the side
parallel to the ground and the
palms of your hands facing
forward.
• Stretch your arms as far back
as possible.
• Feel the stretch across your
chest
 Biceps
Stretch
• Stand Tall, feet apart
slightly wider than
shoulder-width, knees
slightly bent.
• Hold your arms out to the
side parallel to the ground
and the palms of your
hands facing forward.
• Rotate your hands, so the
palms face to the rear.
• Stretch your arms as far
back as possible
• Feel the stretch across
your chest and biceps.
 Upper Back
Stretch
• Stand tall, feet apart
slightly wider than
shoulder-width, knees
slightly bent.
• Interlock your fingers and
push your hands as far
away from your chest as
possible, allowing your
upper back to relax.
• Feel the stretch between
your shoulder blades.
 Shoulder Stretch
• Stand tall, feet apart slightly wider
than shoulder-width, knees slightly
bent.
• Place your right arm parallel to the
ground across the front of your
chest.
• Bend your left arm up and use your
left forearm to ease your right arm
closer to your chest.
• Feel the stretch on your shoulders.
• Repeat with the other arm.
 Shoulder and
Triceps Stretch
• Stand tall, feet apart
slightly wider than
shoulder-width,
knees slightly bent.
• Place both hands
above your head
and then slide both
of your hands down
to the middle of
your spine.
• Feel the stretch on
your shoulders and
triceps
 Side Bend
• Stand tall, feet apart
slightly wide than
shoulder-width,
knees slightly bent,
hand resting on your
hips.
• Bend slowly to one
side, return to the
verticl position and
then bend on the
other side.
• Do not lean forward
or backward.
Abdominal and Lower
Back Muscles Stretch
• Lie prone or lie dace down
• Lift your body off the ground,
you are supported only by your
forearms and toes.
• Keep your elbows on the
ground almost directly below
your shoulders
• Rest your forearms and hands
on the ground and pointed
straight ahead.
• Keep your toes and feet
shoulder-width apart and your
head in line with your spine.
• Contract your buttock muscles
gently, Hold for 10 Seconds.
Abdominal and Lower
Back Muscles Stretch
• Lift your right arm off the
ground, straighten it and
point it straight ahead, hold
that position for 10
seconds.
• Return to starting position.

• Repeat with your left arm.

• Return to starting position
Abdominal and Lower
Back Muscles Stretch
• Lift your right leg off the
ground and hold it there
for 10 seconds, while
keeping your back
straight.
• Return to starting position.

• Repeat with your left leg.

• Return to starting position
 Abdominal and Lower
•
Back Muscles Stretch
Lift your right arm and left
leg simultaneously and
hold them in position for 10
Seconds.
• Return to starting position.

• Lift your left arm and right

simultaneously and hold
them position for 10
seconds.
• Return to starting position.
 Hamstring
Stretch
• Sit on the ground with
both legs straight out in
front of you.
• Bend your left leg and
place the sole of your left
foot alongside the knee
of your right leg.
• Allow the left leg to lie
relaxed on the ground.
• Bend forward, while
keeping your back
straight
• Feel the stretch on the
harmstring of your right
leg
• Repeat with the other leg.
 Calf Stretch
• Stand tall with one leg
in front of the other,
hands flat and at
shoulder height
against a wall
• Ease your back leg
farther away from the
wall, keep it straight,
and press your heel
firmly onto the floor
• Keep your hips, rear
leg, and spine in a
straight line
• Feel the stretch on the
calf of your rear leg
• Repeat with the other
leg
 Hip and Thigh Stretch
• Stand tall with your feet
approximately shoulder-width apart
• Turn your feet and face to the right
• Bend your right leg, so that your
right thigh is parallel to the ground
and your right lower leg is vertical
• Gradually lower your body
• Keep your back straight and use
your arms to balance
• Feel the stretch along the front of
your left thigh and along the
hamstring of your right leg
• Repeat by turning and facing to the
left
 Groin Stretch
• Sit tall
• Ease both of your feet
up toward your body
and place the soles of
your feet together,
allowing your knees
to come up and out to
the side
• Rest your hands on
your lower legs or
ankles and ease both
knees toward the
ground
• Feel the stretch along
the inside of your
thigh and groin
 Front of Trunk
Stretch
• Lie face down on the
floor, full
outstretched.
• Bring your hands to
the sides and ease
your chest off the
floor, keeping your
hips firmly pressed
onto the ground.
• Feel the stretch on
the front of your
trunk.
Iliotibial Band Strech
• Sit tall with legs stretched out in
front of you
• Bend your right knee and place
your right foot on the ground to
the left side of your left knee.
• Turn your shoulders, so that you
are facing to the right. Use your
left arm against your right knee
to help ease you further round.
• Use your right arm on the floor
for support.
• Feel the stretch along the length
of your spine and in the muscles
around your right hip.
 Quadriceps
Stretch
• Lie face down on the
floor, resting your
forehead on your right
hand.
• Press your hips firmly
onto the floor and bring
your left foot up toward
your buttocks. Take hold
of your left ankle with
your left hand and ease
your foot closer to your
buttocks
• Feel the stretch along
the front of your thigh.
• Repeat with your right
leg.
 Push-Ups
Push-ups are upper body muscular endurance
exercises that target your chest and arms
specifically.
• Push-ups are upper body muscular
endurance exercises that target your chest
and arms specifically.
• Lie face-down on the floor with your hands
slightly wider apart than shoulder-width and
your toes hip-width apart.
• In a controlled motion, push yourself up,
tighten your core and straighten your back
• Slowly lower yourself down until your chest
is within a fist-width off the floor push back
up.
• Repeat 15 to 25 times. If you cannot repeat
15 to 25 times with your toes on the floor,
start with your knees the floor. The key to
building endurance is to do a high number
of repetitions.
 Dips
Dips work your triceps which
are found at the back of your
upper arms.
• Place your hands on the
edge of a weight bench and
extend your legs out
straight. hands should be
shoulder-width apart, your
fingers wrapped under the
bench, and heels on the
ground.
• In a controlled motion,
lower yourself dowri by
bending your elbows.
• Once your upper arms are
parallel to the floor, push
back up and repeat 15 to 25
times. You can make this
exercise easier by doing
your repetitions with your
knees bent.
 Supermans
Supermans are back
strength builders done from
a face-down position on the
floor.
• Extend your arms in
front of your body and
keep your legs straight.
• In a steady movement
raise your arms and legs
simultaneously by
contracting your back
muscles.
• Lower your arms and
legs. Repeat 15 to 25
times.
• Avoid raising your head
or arching your back
throughout.
 Squat Throws
Squat throws are done
with a medicine ball.
They improve upper and
lower body muscle
endurance
simultaneously.
• Stand with your feet
shoulder-width apart
and hold the ball in
front of your chest
firmly.
Thank
You