Flexibility and Stretching!

Personal Project: By Hannah Seck

Table of Contents
1.All about becoming Flexible
2.Different types of flexibility
3.Types of Flexibility stretches
4.Factors that might limit your Flexibility
5.Different types of stretches for becoming more flexible
6.How to become more flexible
7.Health Benefits from stretching
7.Different types of stretches
9.The Human Body and the Anatomy
10.Then the program to the end
Bibliography
All About Becoming Flexible
Flexibility is a range of joints being able to move freely .

But another thing to know is that just because your flexible in your upper body doesn't mean you're flexible
in your lower body. You can be at both but most of the time it doesn't come natural you have to work at it.
For example, Say you can do your left side splits but you cant do your right but you can do your middle.
Just because they all have to do with the hips is all different joints being used to do them and it just all
depends on if you stretch and you work at becoming more flexible or if you're naturally flexible .


Wrong Way Showing how one side can be different
Right way
Different Types of Flexibility
There are three different types of flexibility:

Dynamic flexibility: (also called kinetic flexibility) is the ability to perform dynamic (or kinetic) movements of the muscles to bring
a limb through its full range of motion in the joints.
Static-active flexibility: (also called active flexibility) is the ability to assume and maintain extended positions using only the
tension of the agonists and synergists while the antagonists are being stretched. For example, lifting the leg and keeping it high
without any external support (other than from your own leg muscles).
Static-passive flexibility: (also called passive flexibility) is the ability to assume extended positions and then maintain them using
only your weight, the support of your limbs, or some other apparatus (such as a chair or a barre). Note that the ability to maintain
the position does not come solely from your muscles, as it does with static-active flexibility. Being able to perform the splits is an
example of static-passive flexibility.

*The ones which involve motion are called dynamic and the ones which dont are called static*


Types of Flexibility Stretches!
Static-passive flexibility Static-active flexibility Dynamic flexibility





Factors that might limit your Flexibility
Internal influences
o the type of joint (some joints simply aren't meant to be flexible)
o the internal resistance within a joint
o bony structures which limit movement
o the elasticity of muscle tissue (muscle tissue that is scarred due to a previous injury is not very elastic)
o the elasticity of tendons and ligaments (ligaments do not stretch much and tendons should not stretch at all)
o the elasticity of skin (skin actually has some degree of elasticity, but not much)
o the ability of a muscle to relax and contract to achieve the greatest range of movement
o the temperature of the joint and associated tissues (joints and muscles offer better flexibility at body temperatures
that are 1 to 2 degrees higher than normal)
External influences
o the temperature of the place where one is training (a warmer temperature is more conducive to increased flexibility)
o the time of day (most people are more flexible in the afternoon than in the morning, peaking from about 2:30pm-
4pm)
o the stage in the recovery process of a joint (or muscle) after injury (injured joints and muscles will usually offer a
lesser degree of flexibility than healthy ones)
o age (pre-adolescents are generally more flexible than adults)
o gender (females are generally more flexible than males)
o one's ability to perform a particular exercise (practice makes perfect)
o one's commitment to achieving flexibility
o the restrictions of any clothing or equipment

Different types of stretches for becoming more flexible
Dynamic Stretching: involves moving parts of your body and gradually increasing reach, speed of movement, or both
Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic
workout (such as a dance or martial-arts class)
Ballistic stretching: uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range
of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched
muscles as a spring which pulls you out of the stretched position. (NOT RECOMMENDED)
Active stretch: is one where you assume a position and then hold it there with no assistance other than using the
strength of your agonist muscles.
A passive stretch:is one where you assume a position and hold it with some other part of your body, or with the
assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with
your hand. The splits is an example of a passive stretch.
Static stretching: consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or
holding that position,
How to become more Flexible
So you want to become more flexible?
Well, here is some helpful tips to become more flexible
To become more flexible you have to stretch every day you dont have to use the same stretches
but you have to use stretches that work the same things each stretch for example if you want to
do a different stretch to stretch your arms you have to find a stretch that stretches the same
muscles and joints and tendons in the arms
When stretching breath Its VERY important! If you dont breath you wont see results as fast. So
breath through your nose and out of your mouth. Its just like when working out if you dont breath
your muscles wont define faster!


Health Benefits from Stretching
1. Increased Circulation
2. Flexibility
3. Increased Range of Motion
4. Reduce Stress
5. Youll be able to exercise for longer

6. Alleviate Lower Back Pain
7. Youll be less tired
8. Youll sleep soundly
9. Improves balance and coordination.
10. Helps improve cardiovascular health
Different Types of Stretches
Active Stretching
Active Stretching
Passive Stretching
Ballistic Stretching
Dynamic Stretching
Static Stretching
The Human Body And The Anatomy
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
1.The Roll Just roll your head
around in circles.









Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

os 20-30 seconds
This stretches all the
muscles in the neck for
example: The Trapezius
Muscle is the one that
gets the most stretches
from this stretch. ( Look
on slide # 10 to see all
the different muscles in
the body.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
2.Butterfly










Do this for about 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tell it not to
go to the way it was
before the stretch

or 20-30 seconds
This stretch stretches
your hips and your quads
pretty much your whole
thigh area. and most
importantly your
hamstrings
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
3. Side Toe Touch


(WHEN STRETCHING
DO BOTH SIDES!)













Do this for about 90
seconds when you
hold a stretch for 90
seconds it resets the
body and also tells
the body not to go
back to the way it was
before the stretch

or 20-30 seconds
This stretches the
muscles in your quads
and your hamstrings but
its also very good for
your back your hips
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
4. Toe Touch Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This is stretching a lot of
if not all of the same
muscles as the side toe
touch and also the arms
and the shoulders
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
5. Side Twists


(WHEN STRETCHING
DO BOTH SIDES!









Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretches your back
your stomach it stretches
all the muscles in the
back and the stomach.
this is really good for your
Stomachs and the organs
inside
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
6. Laying twists


(WHEN STRETCHING
DO BOTH SIDES)










Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds



This stretch stretches the
back and the hips and
your stomach
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
7. Runners stretch

(WHEN STRETCHING
DO TO BOTH SIDES)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This Stretch opens the
hip and stretches out the
legs is a very good
stretch for the hips and
legs.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
8. Opposite of Runners
Stretch

(WHEN STRETCHING
DO TO BOTH SIDES)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch opens and
stretches the hips, quads,
hamstrings, Calves and
foot.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
9. Standing leg Stretch

(WHEN STRETCHING
DO TO BOTH SIDES)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
hips and hamstrings
calves and your back
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
10. Forward Fold Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretches your back,
hamstrings the most it
stretches a little bit of
everything
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
11.Forward Half Side
Fold


(WHEN STRETCHING
DO BOTH SIDES!)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches out
the legs for the main part
of this stretch. IS very
good for the back and the
legs.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
12. Forward Side Fold


(WHEN STRETCHING
DO BOTH SIDES!)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
quads the calves and the
back this stretch
stretches a little bit of
everything.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
13. Leg Stretch



(WHEN STRETCHING
DO BOTH SIDES!)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
hamstrings the most but
is also good for the hips
and all together the legs
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
14.Half Split



(WHEN STRETCHING
DO BOTH SIDES!)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
hips and the back,
hamstrings legs and your
arms.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
15.The squat stretch Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
hips and the legs while
also getting a little
workout its like holding a
wall sit or a squat with
support.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
16.Sideways Ballerina
stretch.


(WHEN STRETCHING
DO BOTH SIDES)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
side your stomach and
your arms.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
17.Stretch to the sky. Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
shoulders and the arms
and is also good for the
back.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
18.Stretch to the
Ground.
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretch stretches the
shoulders and the arms
but also the chest.
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
19.Cris Cross



(WHEN STRETCHING
DO BOTH SIDES)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretches the arms
the most and the
shoulders to the back
Program of Stretches
Name Of Stretch: Example Of Stretch: How long to Hold it: What it stretches:
20.Side Arm Stretch

(WHEN STRETCHING
DO BOTH SIDES)
Do this for about a 90
seconds when you
hold a stretch for 90
seconds it resets the
body and tells the
body not to go to the
way it was before the
stretch

or 20-30 seconds
This stretches the arms
the back and the
shoulders.
Bibliography
1."Flexibility." STRETCHING AND FLEXIBILITY -. N.P., n.d. Web. 28 Mar. 2014
http://web.mit.edu/tkd/stretch/stretching_3.html

2. "How to Be a More Flexible Dancer." Dance Full out RSS. N.P., n.d. Web. 28 Mar. 2014.
http://dancefullout.com/2012/06/flexible-dancer/

3. Interviews: (Questions people have about dance) Cheyenne, Kathy

4."Muscular System, Number of Muscles in the Human Body, Types of Muscle . . ."Muscular System, Number of Muscles in the
Human Body, Types of Muscle . . . N.P., n.d. Web. 28 Mar. 2014.

http://www.drstandley.com/bodysystems_muscular.shtml
5. Cooley, Bob. The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body. New York: Simon & Schuster,
2005. Print
The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body










Bibliography

6. Houghton, Gillian. Muscles: The Muscular System. New York: PowerKids, 2007. Print.
Muscles: The Muscular System

7. Picture from Google diagram
http://tramass.es/kbu/mj-human-muscle-diagram-labled/

8."Fitness." Stretching: Focus on Flexibility. N.P., n.d. Web. 28 Mar. 2014.
http://www.mayoclinic.org/healthy-living/fitness/in-depth/stretching/art-20047931?pg=1

9."Stretch Out- 5 Benefits of Flexibility." Skinny Ms. N.P., n.d. Web. 28 Mar. 2014.
http://skinnyms.com/stretch-out-5-benefits-of-flexibility/

10."Stretching 101." About.com Physical Therapy. N.p., n.d. Web. 28 Mar. 2014.
http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm










Bibliography


11."Full Body Stretch Exercise Video." YouTube. YouTube, 26 Aug. 2009. Web. 28 Mar. 2014.
https://www.youtube.com/watch?v=1HPAqv-3X98

12."Stretching Exercises For the Entire Body | Video." RSS. N.p., n.d. Web. 28 Mar. 2014.
http://www.fitsugar.com/Stretching-Exercises-Entire-Body-Video-31864315