Fitness Evaluation Lab 11/09

Hi my name is Sarah Bengston and today I’m going to be doing two static stretches and one pmf edge first one I’m doing is the half bow stretch this is going to stretch your quads so on your tummy you put your leg back and grab your foot and pull it into your butt you’ll hold this for ten to.

Thirty seconds and then you’ll do it again on the left side for ten to thirty seconds you will put your left leg out and your right leg on your inner thigh.

And thirty seconds and then you’ll do the same thing on the other side and I’m Caroline Wilson and I’m going to be demonstrating the straight arm turnout so what you’re going to do is you’re going to find a ball you’re going to face it put one hand on it and then rotate out you’re gonna feel the stretch in your pectorals along your chest and then you’re gonna hold it for ten to thirty seconds and then you’re gonna switch.

And then do the same thing and then the other one I’m going to be demonstrating is that Nick’s bar stretch which is going to stretch your rear delts and your rhomboids and I think you like my hamstring so what you’re going to do is you’re gonna find your bar hold it it’s like this bar.

Your body and and hold it for 30 seconds okay I’m marylee all right and I will be demonstrating the line crossover stretch say what you’ll do if you lay down on your back we are on the ground call this for ten to.

Thirty seconds and it’s whichever okay so for this next stretch I will be demonstrating the butterfly stretch so what you’ll do and those stretches.

So what you’ll do is you’ll sit down and hold it for ten to thirty seconds and if you want to stretch it more slowly waiting for word hey I’m sushi we can undo be showing you two static stretches so the first one is called the wall straight leg calf stretch so you would go up to a wall or a bar and you’ll put your right foot back in your left foot up against the wall and you’re.

Just gonna lean forward and this is gonna stretch your calf muscle you’ll hold it for 10 to 30 seconds and then you’ll switch legs hold for 10 to 30 seconds then the second stretch we’re going to show you.

As a side deltoid stretch so you’re just gonna bring your arm across your chest and you want your mark either below your elbow or above your elbow but never on the elbow joint and this is going to stretch your deltoids you’ll hold for 10 to 30 seconds and then you’ll switch on and you’ll hold for 10 to.

30 seconds okay my name is Sarah Mason and I’m gonna do the seated piriformis pmf stretch I’m gonna do is have the client sit like this.

Cross the leg over push her for an additional 10 seconds until she tells me to stop and then I’m gonna hold this first six second into Church followed by seconds of contraction fishbase followed by a 30 second passive stretch phase I will push her into a further range of motion this stretch is the careful fully straight on.

The ground squat for ten seconds and now I’m going to hold it for six seconds and after that six and then after that I’m gonna push her elbows back farther for 30.

Seconds hi and she make it I’m gonna be demonstrating the seated piriformis pant up stretch so you’re gonna come down on your knees and she’s gonna have her leg.