Raise inner leg and place on the with hands • fleshy part of the Support the back opposite knee/thigh Lower knee to the side • Squat or sit In this position • • Keep chest upright • 30secs + Hip flexors Kneeling position Tighter gluteus • Developmental stretch lliousous Front knee above ankle and ensure Tilt pelvis • you can see your Move back leg toes. Extend rear leg back • Square shoulders with hips • Tilt hips upwards and tighten the • gluteus Progression stretches so hold the • tension till it subsides then without releasing the tension move back leg further back or tighten the gluteus. Hold for another 10 then rpt once • tension has been reduced. When standing up hands supported • on leg and slowly stand up 30 secs + N Hamstring stretch Lie flat on back raise opposite knee foot Ensure you breath Developmental Stretch M Hamstrings flat on the floor. through developmental Active abdominals neutral spine stretches Raise foot in the air, foot flexed towards the shin. Soft knee clasp above/below the knee - Pull leg towards chest. Progression as above, however, when tension eases pull the leg further towards the chest. 30secs+ N Abductors stretch Souls of feet to touch Develop flexibility • • Developmental stretch M Abductors Rest elbow onto fleshy part of thigh within sporting (centre) • Trunk to stay square on • Use abdominals to support lower back • position Relaxed shoulders. • • Move forwards towards feet bring feet • in to progress the stretch. Maintaining the tension hold for 20 • secs, when tension is reduced, move feet towards body/ body towards feet. Ask how this feels. Rpt then release tension b(\ raising knees 30 secs N Pectorals Stretch Clasp hands behind back Increase range of • Developmental Stretch M pectorals Maintain good posture movement for everyday Soft elbows living, maintain or • Raise hands promote good posture • Maintain tension In stretch • Can you feel that? •
• Raise inner leg and place on the fleshy part of the opposite knee/thigh • Lower knee to the side • Squat or sit In this position • • Keep chest upright with hands Support the back 30secs + Developmental stretch Hip flexors lliousous • Kneeling position • Front knee above ankle and ensure you can see your toes. • Extend rear leg back • Square shoulders with hips • Tilt hips upwards and tighten the gluteus • Progression stretches so hold the tension till it subsides then without releasing the tension move back leg further back or tighten the gluteus. • Hold for another 10 then rpt once tension has been reduced. • When standing up hands supported on leg and slowly stand up Tighter gluteus Tilt pelvis Move back leg 30 secs + Developmental Stretch N Hamstring stretch M Hamstrings Lie flat on back raise opposite knee foot flat on the floor. Active abdominals neutral spine Raise foot in the air, foot flexed towards the shin. Soft knee clasp above/below the knee - Pull leg towards chest. Progression as above, however, when tension eases pull the leg further towards the chest. Ensure you breath through developmental stretches 30secs+ Developmental stretch N Abductors stretch M Abductors • Souls of feet to touch • • Rest elbow onto fleshy part of thigh • Trunk to stay square on • Use abdominals to support lower back position • Relaxed shoulders. • • Move forwards towards feet bring feet in to progress the stretch. • Maintaining the tension hold for 20 secs, when tension is reduced, move feet towards body/ body towards feet. Ask how this feels. Rpt then release tension b(\ raising knees Develop flexibility within sporting (centre) 30 secs Developmental Stretch N Pectorals Stretch M pectorals • Clasp hands behind back Maintain good posture • Soft elbows • Raise hands • Maintain tension In stretch • Can you feel that? Increase range of movement for everyday living, maintain or promote good posture
fitness_session_plan_for_free_weights_dta.docx