Flexibility Program
8 Week Program
By timothy Maylum, published Feb 23, 2007
Published Content: 28 Total Views: 5,403 Favorited By: 0 CPs
Goal 1: be able to preform daily tasks without discomfort.
Goal 2: learn new, safe stretches.
Goal 3: improve posture
Objective 1: learn how to stretch each muscle safely
Objective 2: become comfortable with my body and learn limitations
Objective 3: understand the benefits of stretching and gain confidence in stretching regularly.
Stretches:
calf stretch
hamstring stretch
leg hug
side stretch
tricep stretch
low back stretch
butterfly stretch
trunk twist
pectoral stretch
arm stretch
shoulder stretch
one leg stretch
quadriceps stretch
shin stretch
spine twist
To start, we are going to take a few flexibility tests. This will give us an idea of where we need to do the most work. It will also give us a way to test improvement. First we will test the hamstring flexibility by doing the sit and reach. Then we would test shoulder flexibility using the zipper stretch, and measuring the distance between the fingers. Next we would test the hamstring, and hip flexor capability using the leg lift method. We would measure the angle reached with the leg. Finally we would test the flexibility of the shoulders and spine, using the trunk rotation. After logging the information we can make a program.
Initial Stage
week 1:
Day 1: take stretch tests and log info
Day 2: no stretch
Day 3: learn what stretches are safe and unsafe
Day 4: no stretch
Day 5: stretch all muscles for 10 - 15 seconds at a comfortable level
Day 6: no stretch
Day 7: no stretch
week 2:
Day 1: stretch all muscles for 10 - 15 seconds at a comfortable level
Day 2: no stretch
Day 3: stretch all muscles for 10 - 15 seconds at a comfortable level, begin to feel for target points and areas of concern.
Day 4: no stretch
Day 5: stretch all muscles for 10 - 15 seconds, repeat target stretches for another 10 - 15 seconds
Day 6: no stretch
Day 7: stretch target areas twice for 15 seconds and other areas once.
Improvement Stage
week 3:
Day 1: no stretch
Day 2: stretch every muscle, do 2 sets of each stretch and hold for 20 seconds
Day 3: no stretch
Day 4: repeat stretch test, and log any improvements or changes.
Day 5: no stretch
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Posted on 10/05/2007 at 6:10:00 AM