endstream endobj 147 0 obj <> endobj 148 0 obj <> endobj 149 0 obj <>stream 10. DOWNWARD POSE. Here's a full-body stretching routine to try after a workout or on your rest day. 2) Instructions on how to perform each exercise. 5.0 out of 5 stars Useful information direction sheet. VIDEO TUTORIAL: Scroll below the images for the step-by-step video tutorial of the 5 stretches and to download the stretches PDF. Have You Taken a Stretch Break Today? Gluteal and Lumbar Rotation Stretch 20. Sit on a floor mat with your feet flat on the floor in front of you … 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. �I�x�"��A�������f� v� ���h�"�.F2���I� _e8 Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. endstream endobj startxref Verified Purchase. Table 6.1 shows several ways to do static stretching. �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 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 A. 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." This back stretch is great for gaining greater mobility in your spine, and can even help … 0 2. ��f�(4*�˛Pi3�S!���0�F�4�[^�_�P` .�G� This pose is also one of the postures that are are … Cheer Stretches. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. ]pu�)Y$7?�u�g���� The Anatomical Charts come with all the information you need to confidently perform the stretches that will make all … Daily Stretching Exercises 1. CHILD POSE. 7g啇n(�6oEjyQNPd�Ɯ�_��0F��c5"��ь�h�74  *�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�. Lying Hamstring Stretch 16. Talk to your doctor or physical therapist if you have 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 There are two types of stretches – static and ballistic stretches. This is a great hip stretch that… ���dt'�`5�����lze� �l{���)�U��s�atԭ���0 ��=�뽉�K_+��Px�׋ ��� 3�O9 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 … Neck and Shoulder Stretches C. Hand and Forearm Stretches D. Nov 8, 2013 - Yes Dolls! 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 Seated Hamstring Stretch 17. Do not bounce 3. Something you can't find? Delighted with this clear, comprehensive chart - covers all parts of the body for pre and post exercise stretching - wipe clean quality chart ! 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. Apr 22, 2015 - Free Stretching charts physiotherapy chart sports physio. �� Helpful logs, effective tips, and much more to help you stay on track! 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�$���KeO ��4@r���y;*�ԷQm;i�Յ�)�mWg(����^���]����޶x�����b�|cȤ��?��˨��wi����h_�R��p7��+ɧ�x�L���LR�#R�`�j��iY�Ǖ�ԫ��T��6�5��x�nY5���t�ze��u߮�ԅ��BUB���ܚ�;V� ���X�Ld� �ʱ� endstream endobj 151 0 obj <>stream Brill! Report abuse. Lift your arms over your head, keeping your elbows straight. 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E-mail us at info@sportsposterwarehouse.com, or call toll-free 1-888-650-3455 to speak to … 146 0 obj <> endobj H�LT Pg�f��G��i�����ȡ����M�QET�A$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 Your regular stretching exercises that aren’t 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 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 • … Seated Adductor Stretch 18. Stretching and flexibility routines simplified! 3) Infographic with visual instructions to follow online. Stretching is most effective when the muscles are warm. Browse through the items below to view our full range of charts in this category. WIDE LEG CHILD POSE. Gluteal Stretch 19. 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. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. We're halfway through the challenge! 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. 15. Exercise and fitness chart can even serve as motivation for you to do your daily exercises. Head, keeping your elbows straight workout or on your rest day warming up ( dynamic. 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