Flexibility Exercise

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Flexibility Exercises Activity
Path-Fit 1
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Learning Outcomes:
At the end of the lesson the student will be able to:
 Execute flexibility exercises;
 Demonstrate the definition of flexibility;
 Recognize the importance of stretching; and
 Performed flexibility exercises.

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Activity 1
 Instructions: Pair up and observe your partner as he/she
performs each exercise. Place a check (/) on the box if
he/she is executing the technique as listed in the form.
Otherwise, place an (x) mark.

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Directions:
 Forward Lunges
 * Be sure to warm-up
 * Do the exercises carefully
 * Never bounce a stretch
 Kneel on the left leg, placing the
right leg forward at a right angle.
Lunge forward, keeping the back
straight. Stretch should be felt on
the left groin. (Hold for 10
seconds)
Side Lunges
 Stand with legs apart, bending the
left knee while leaning toward the
left. Keep the back straight and the
right leg straight.
 Hold for ten seconds.
Repeat three to six times.
Repeat on opposite leg.
 Cross-Over
 Stand with legs crossed, keeping
the feet close together and the legs
straight. Try to touch the toes.
 Hold for ten seconds.
Repeat three to six times.
Repeat with the opposite leg.
 Standing Quad Stretch
 Stand supported by holding onto
a wall or chair. Pull the foot
behind to the buttocks. Try to
keep knees close together.
 Hold for five seconds.
Repeat three to six times.
 Seat Straddle Lotus
 Sit down, placing the soles of the feet
together and drop the knees toward floor.
Place the forearms on the inside of the
knees and push the knees toward the
ground. Lean forward from the hips.
 Hold for five seconds.
Repeat three to six times.
 Seat Stretch
 Sit with the legs together, feet
flexed, and hands on the shins or
ankles. Bring the chin toward the
knees.
 Hold for five seconds.
Repeat three to six times.
 Knees to Chest
 Lie on the back with knees bent.
Grasp the tops of knees and bring
them out toward the armpits, rocking
gently.
 Hold for five seconds.
Repeat three to five times.
https://orthoinfo.aaos.org/en/staying-
healthy/flexibility-exercises-for-
young-athletes/

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Piriformis
Stretch
Standing
Hamstring
Stretch
Lunge w/
Spinal
Twist
Triceps Stretch
Figure
Four
Stretch
90/90
Stretch
Frog
Stretch
Butterfly
Stretch
Seated Shoulder
Squeeze
Side Bend
Stretch
Lunging Hip
Flexor Stretch
Lying Pectoral
Stretch

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Knee to Chest
Stretch
Seated Neck
Release
Lying Quad
Stretch
Sphinx Pose
Extended
Puppy
Pose
Pretzel Stretch Reclining Bound
Angle Pose
Standing
Quad
Stretch
Knees to Chest
https://www.self.com/gallery/essential-stretches-slideshow

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Thank
You
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