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  • Active Isolated Stretching

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    val_ohalloran
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    This document provides instructions for performing active isolated stretching exercises before and after exercise. The stretches should be held for 1.5-2 seconds and relaxed, using approximately 1 kg of pressure, with 10 stretches on each side before and after exercise or 10-12 stretches on each side repeated for extra flexibility on rest days. Stretches target the upper traps, triceps, forearms, pecs, lower back, piriformis, hip flexors, glutes, IT band, quads, calves, hamstrings, and groin.

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    This document provides instructions for performing active isolated stretching exercises before and after exercise. The stretches should be held for 1.5-2 seconds and relaxed, using approximately 1 kg of pressure, with 10 stretches on each side before and after exercise or 10-12 stretches on each side repeated for extra flexibility on rest days. Stretches target the upper traps, triceps, forearms, pecs, lower back, piriformis, hip flexors, glutes, IT band, quads, calves, hamstrings, and groin.

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    © All Rights Reserved
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    10 views6 pages

    Active Isolated Stretching

    Uploaded by

    val_ohalloran
    This document provides instructions for performing active isolated stretching exercises before and after exercise. The stretches should be held for 1.5-2 seconds and relaxed, using approximately 1 kg of pressure, with 10 stretches on each side before and after exercise or 10-12 stretches on each side repeated for extra flexibility on rest days. Stretches target the upper traps, triceps, forearms, pecs, lower back, piriformis, hip flexors, glutes, IT band, quads, calves, hamstrings, and groin.

    Copyright:

    © All Rights Reserved
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as odt, pdf, or txt
    of 6

    Active Isolated Stretching

    Procedure ;
    Hold the stretch for 1.5 2 secs then relax .
    Use approx. 1 kg. of pressure .
    Before & after exercise 10 times each side .
    For extra flexibility (on days off or after an easy day) 10-12 times each side then repeat .
    Use the opposite muscle
    Breathe out as you stretch in as you relax .

    Upper Traps

    Triceps

    Forearms

    Pecs

    Lower Back

    Piriformis

    Hip Flexors
    (better done with hand on chair)

    Glutes
    (Better with hands on top of knee)
    + knee to opposite shoulder

    IT Band

    Quads
    (push hip forward)

    Calves
    do on step with knee straight
    do on flat with knee bent

    Hamstrings
    (do with non-exercising leg straight)

    Before & after exercise

    Groin

    Groin
    (sit tall)

    Val O'Halloran
    Massage Therapist

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