Instructions for Stretching

Take a moment to get a feel for how we stretch for our sessions.

General instructions

Introduce yourself! Be energetic - tell a joke, little bit about yourself, fitness fact. Be vocal and describe each stretch (target muscle) - REPEAT instructions to left and right. Speak loud enough to reach the person furthest from you!!! Look around to make sure everyone is following your verbal and visual cues Hold each stretch (or perform each exercise) approximately 20-30 seconds and BREATH. Have Fun!

Those students NOT leading that day should interact with the participants.help them, instruct them, maybe model the movement up close, etc.

List of stretches

1. Neck
1. To the left
2. To the right
3. Down to the center, turn gently left and right while flexed
2. Shoulder shrugs
1. Forward
2. Backward
3. Shoulder to ear
3. Shoulder stretch (arms across the chest)
1. Right
2. Left
4. Triceps stretch (arms behind head)
1. Right
2. Left
5. Side bends
1. Right
2. Left
6. Hamstring stretch - sitting
1. Tuck in left leg, stretch right
2. Tuck in right leg, stretch left
7. Adductor - butterfly
8. Hip stretch
1. Right (cross right leg over left)
2. Left (cross left leg over right)
9. Knee-to-chest
1. Right
2. Left
3. Both together
10. Hamstring stretch - supine
1. Right (right leg over left, rotate trunk to right)
2. Left (left leg over right, rotate trunk to left)
11. Total body stretch
12. Sit-ups/crunches
13. Mad cat stretch (arched back, then sway back)
14. Quadriceps
1. Right
2. Left
15. Calf stretch and anterior hip stretch
1. Right
2. Left