Supplemental optional reading articles on course web site discussed and cited in. Dynamic stretching is a sequence of sport specific movements (in this case, soccer specific movements) that prepare your muscles for the task ahead (game or training).
Lean to your right bending your right leg and keeping your left leg straight, stretch your groin.
Full body dynamic stretching routine pdf. • rotate torso to the left. • rotate torso to the right. If it is challenging to balance in this stretch, use a wall for support.
Dynamic stretching warms your body up even faster than low level aerobic activity and offers other benefits. Gluteal and lumbar rotation stretch 20. Lean as low as your flexibility allows and hold for a second.
Use this full body dynamic stretching routine before you workout or just as a standalone routine to get you up and moving. Assume a seated position on the floor with the legs crossed. Please feel free to customize your programs as needed.
Lower body (~10 minutes) follow stretches 15 through 25 in the image above hold for 30secs each. Pull the body back onto the heels until the stretch is felt, and hold. Hold for 30 seconds, then repeat on the other side.
• hold each stretch for at least 20 seconds. Keep the legs straight or relatively straight. Front of hip and torso series • lift torso up.
Dynamic stretching involves slow and continual movement of the body in various positions. • repeat each stretch one or more times. If needed, hold on to something to keep your balance and then push your hips forward.
These types of stretches are designed to be done in a safe and controlled way and involve active movements with no long ‘holding’ time. The elbows must be in front of the knees on the outside of the legs. • concentrate on the muscles you are going to use, or have used during your activity.
• stretch until you feel a slight discomfort in the muscle. No matter what your goal is, deep breathing can help you focus, clarify your thinking, and feel less stressed as you move forward. This breathing technique has four easy steps:
Breathe in through your nose for a count of 4, taking the breath into. Pull on the band for a deeper stretch. The opposite to dynamic stretching is static stretching where you.
• never stretch to the point of feeling pain. Repeat the entire sequence 4 times. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy.
Static stretches are better placed at the end of the workout as a cool down, as recent evidence has shown that static stretching prior to athletic Lations and the stretches should be done using exhalations. This is a great routine to improve mobility and get the blood flowing if you’ve been sedentary for a while.
Place the hands on the knees, then pull the body forward and down between the legs until a stretch is felt, and hold. There’s no equipment required for this routine. Keeping your back against the floor and your leg straight, stretch your right leg across the left side of your body.
Pull your other foot up behind your buttocks and keep your knees together while pushing your hips forward. Hold on to something for balance if needed. • stretch hips to the left.
Lean the upper body to the right, avoiding any twisting or forward motion. Twisting reverse lunge vinyasa flow
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