Chase Bangerter Angela Pecsi April 2014 HLAC 1062 Flexibility for Fitness Flexibility for Fitness Presentation

(Due: 04/29/2014) Outline For our flexibility for fitness presentation we decided to focus on stretching exercises on the floor and cool-down exercises/stretches. The first routine consists of regular stretches on the floor for muscles such as hamstrings and the back, focusing mostly on the legs; some yoga poses may be considered. The second routine consists of dynamic stretches. Each section will last about 10 minutes, as follows: (Angela Pecsi) 1. Reach your toes with both hands (both legs in the front, open legs to the right side and to the left side, then to the center). 2. The sail gymnastic position (lean the back on the floor and bring both legs together up as straight as possible, then lean both legs to the back of the head as much as possible). 3. The Downward Facing Dog (Begin on hands and knees with fingers spread wide and tuck toes). 4. The Side Reclining Leg Lift (lean on the floor and bring one leg up, reach with the hand the toe, to the right side and to the left side). 5. The Half Moon Pose (stand on one leg and one hand and bring one leg up and one hand up, to the right side and to the left side). 6. The Marichis Pose III (sit with legs stretched forward, bend one knee and put the foot actively on the floor, bring it in as far as possible, to the right side and to the left side). 7. The butterfly position (sit on the floor and bring both legs in, both soles of the feet touching each other and hands holding the feet for stability, move the legs up and down repeatedly). 8. The Cobra Pose (lean with pelvis facing to the floor and bring the upper body up as much as possible getting support with both hands on the floor). 9. The Childs Pose (a resting pose and a gentle forward bend).

10. The back massage position (rest the body on the floor, bring both legs in and grab the knees with both hands, make circular movements with the help of both hands, to the right side and to the left side). (Chase Bangerter) 1. Alternate Lunges (step back, do a lunge, and alternate). 2. Hamstring Kick-Out (raising left foot while right hand touch it, alternate, and repeat). 3. Knee to Chest (alternate between bringing knee to the chest). 4. Knee Extension Squat (squat down with hand on the floor, straighten your legs with hands still on the floor, squat back down, and repeat). 5. Side Lunges (with legs apart, alternate on leaning from one leg to another). 6. Helicopter (with legs apart with back straight and straight arms, touch your left foot with your right hand, alternate, and repeat). 7. Hip Rotation (move your hips in a circle, increasing the size of the circles steadily). 8. Later Side Flexion (Move your upper body to each side, alternating). 9. Back Stroke (alternate your arms doing the back stroke). 10. Shoulder Circles (in squat position, lean forward with your arm dangling, making circles with it, then switch to the other side). Warming up before practicing these exercises is important for preventing injuries or soreness.