Welcome
to Stretch and Flex
Stretch and Flex is
an innovative physical education teleweb course using video lessons, interactive
web sites, and a self-paced manual.
The
Stretch and Flex teleweb
course teaches you how to correctly perform stretching exercises without
risking injury. This course was developed not only for the average person
but also for those individuals who may have minor disabilities, back problems,
pregnant women, senior citizens, or anyone with limited flexibility.
Each
30 minute Stretch
and Flex video includes a series of guided stretches and a short relaxation
period. You are always guided through every stretch by the instructor.
The video
lessons are very similar yet they build upon each other.
In
order to fully participate with this course, you will be required to get
in a sitting position (with or without a chair) as well as lie on your
side and lie on your back. By using only these positions, anyone with
a balance problem can fully participate.
By
fully participating and completing this course you will gain valuable
knowledge in the following areas:
-
Proper
stretching and breathing techniques
-
Understanding
contraindicated exercises (potentially harmful or detrimental exercises)
-
Performing
stretches within your own physical limits
-
How
to increase flexibility
-
Stress
reduction hints to incorporate in your daily routine
-
Setting
individual goals
Important
points to remember :
-
Stretch
only to your own limit
-
When
you begin to feel your muscles burning you have stretched too far
-
Not
all of the models where able to perform the stretches completely.
This is not uncommon and you should not feel bad if you are not able
to perform the stretches as they are described. As with all skills,
practice will bring improvement. Keep in mind that the stretches (as
they are intended to be performed) are described in the text to the
right of the images. In some instances the images and descriptions
are not identical - the descriptions are to be followed in these instances.
Each
of the stretching exercises has its own web site.
Click
each of the links below to view the individual stretching exercises:
Lesson 1
#1 Overhead Stretch
#2 Neck/Forward
#3 Neck/Half Circles
#4 Shoulder Hugs
#5 Half Straddle Forward
Lesson 2
#6 Pat the Back
#7 Back Tension Release
#8 Inner Thigh Hands
Lesson 3
#9 Neck/Ear to Shoulder
#10 Sit Side Reach
#11 Pelvic Tilt
Lesson 4
#12 Bent Knee Forward
#13 Side Thigh Stretch
#14 Bridging
Lesson 5
#15 Shoulder Circles
#16 Sitting Arm Extension
#17 Straddle Side
Lesson 6
#18 Elbow High
#19 Single Leg Lift
#20 Ankle to Nose
Lesson 7
#21 Armhook
#22 Sit Spinal Twist
#23 Back Extension
Lesson 8
#24 Double Wrist Lift
#25 Half Straddle Reach
#26 Back Straight Leg Extend
Lesson 9
#27 Halo Circles
#28 Inner Thigh
#29 Back Curl to Knee Circles
Lesson 10
#30 Armhook Extend
#31 Bent Knee Straddle
#32 Pat the Back Assist
Lesson 11
#33 Diagonal Reach
#34 Sitting Bent Knee Forward
#35 Chest Lift
Lesson 12
#36 Scarecrow
#37 Straddle Toes
#38 Front Lying Single
Leg Lifts
Lesson 13
#39 Back Arm Lifts
#40 Advanced Leg Stretch
#41 Front Thigh Press up
Lesson 14
#42 Neck/Side to Side
#43 Diagonal Slide
#44 Bridging March
Lesson 15
#45 Touch Hands
#46 Hip Lift
#47 Spinal Twist
Lesson 16
#48 Sit Cross Forward
#49 Side Thigh Chest
#50 Hands Knees Press
Lesson 17
#51 C Stretch
#52 Lower Leg Lift
#53 Ankle Point and Flex
Lesson 18
#54 Wrist Stretch
#55 Lower Leg Circles
#56 Back Lying Leg Stretch
Lesson 19
#57 Armhook Combo
#58 Forward Straddle with
Hand Walk
#59 Hands and Knees Sit
Reach
Lesson 20
#60 Peekaboo
#61 Shoulder Blade Squeeze
#62 Hands and Knees Sit
Back
Lesson 21
#63 Forward Stretch
#64 Side Lying Leg Extension
#65 Hands Knees Arm Leg
Reach
Lesson 22
#66 Side Straddle with
Hand Walk
#67 Double Leg Lift
#68 Seated Hip Stretch
Lesson 23
#69 Inner Thigh Advanced
#70 Ankle Side to Side
#71 Bridging Straight Leg
Lesson 24
#72 Wrist Behind
#73 Half Straddle Side
#74 Hands Knees Look
Lesson 25
#75 Straight Back Overhead
#76 Hip Lift Advanced
#77 Combination Back Stretch
Lesson 26
#78 Wrist Circles
#79 Straight Legs Forward
#80 Front Double Leg Lift
Neutral Positions
Neutral Positions Descriptions and Images
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