Physical Therapy

Important Stretches and Exercises to Help You Recover from and Prepare for
Injuries
 Lower Body #1

Quad Stretch: Balancing on

one foot, hold you ankle and
pull you leg up towards your
glute, and hold for 20-30
seconds.
Calf Stretch: Sitting down, Hamstring Stretch: Lay down,
and bend forward so you hands
wrap a yoga strap around the
are slowly going towards your
ball of your foot, and slowly feet until you feel a stretch. Hold
pull towards your body for 20- for 20-30 seconds.
30 seconds.

Groin Stretch: Stand up, and do a
lunge as far as you can until you
feel a stretch in your groin. Hold
this stretch for 20-30 seconds.
LEGs #2
Groin Stretch: Lay down on a
table, and pull your right knee
towards your chest. Hold for
20-30 seconds.
Glute stretch: Laying down, put your
right leg over your left knee, then pull
your left knee towards your head until
you feel a stretch. Hold for 20-30
seconds.
 Importance of Leg Stretches

The legs are one of the most important muscle groups in the entire body, and are
constantly used everyday. It is important to keep these muscles loose so you can stay
active and mobile. These muscles get tight when you do not even realise. For example,
after sitting in a office chair for hours, your glutes and hamstrings start to get tight. This
can result in low back problems, and pain throughout your legs.

These leg stretches mentioned on the previous slides, will help you become more
flexible and more mobile. It will help you prevent injury, as well as, live pain free.
Flexibility is important because it improves mobility, posture, muscle coordination,
reduces the risk of injuries and muscle soreness.
 Helpful Gadgets That Will Help

Yoga Mats will help you get an

overall better stretch and
exercise. It will make yoga more
comfortable and more relaxed.

Yoga bands are Foam Rollers are great

important in stretching for rolling out a muscle
and exercising you before and after
muscles. They help you exercising. It will help
gain muscle endurance relieve muscle tightness
and flexibility. throughout your body.

Shoulder Stretch: Take your right
(or left) arm and use your left arm
to pull it horizontally across your
body. Hold it for 20-30 seconds
or until you feel a burn.
Upper Body #1
Bicep Stretch: Take both arms
and hold them behind your
back. Then slowly bend
forward, and put your arms as
far above your head as you
can
Tricep Stretch: Slowly bring
your right or left arm over
your head and tough your
back. Use your other arm to
push your arm until you feel a
stretch in your tricep. Hold for
20-30 seconds.
 Upper Body #2
Trap Stretch: Take your left
arm and put your hand over
your head. Slowly pull your
head to the side for 10-20
seconds

Lat Stretch: Take your left arm

and grab your right wrist, then
slowly pull your right arm over
your head, bending your back
as well. Hold for 20-30
seconds.
 Upper Body #3
Lower Back Stretch: Lay flat on the ground.
Keeping your left leg straight, use your left arm to
pull your right leg over your straight left leg, hold
for 20-30 seconds then switch sides.

Upper Back Stretch: Using a foam

roller, lay flat then put the foam roller
under your upper back, then roll back
and forth, you should feel some pops in
your upper back.
 Importance of Upper Body Stretches

The importance of upper body stretches is more than people think of. Stretching your
upper body muscles can help loosen up your body, making it easier to maintain proper
posture throughout the day. Decreases risk of injury. Stretching after a rigorous workout
can help improve blood flow to your fatigued muscles and relieve any muscle tension you
may have sustained from rigorous athletic activity.

Especially pre, and post workout stretching is important, because after all the hard
work ou put into the workout, it would be tragic to have pain and tight muscles. It is
incredibly important to make sure all your muscles are loose so you can avoid these
injuries from happening.
 Static Stretches/ Exercises

Static stretches and exercises are usually best post workout. This is because you are
cooling down and relaxing the muscles. Static stretching has a relaxation, elongation
effect on muscle which increases range of motion, decreases musculotendinous stiffness
and also reduce the risk of acute muscle strain injuries. It is a slow controlled movement
with emphasis on postural awareness and body alignment.
 Dynamic Stretches/ Exercises

Dynamic stretches and exercises are beyond important because they are meant to
warm-up your muscles before your workout. This can help prevent injury, and lead to a
higher level of play. This form of stretching improves speed, agility and acceleration. It
involves the active tightening of your muscles and moving your joints through their full
range of motion throughout the stretch. Dynamic stretching increases joint and muscle
mobility which may help prevent injury.
Meetings with my mentor

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Lesson Plan
 Volunteering
I volunteered for 8 hours with the Bulldawgs baseball organization. I went to 4 of their 2
hour practices once a week for four weeks. I taught the middle schoolers a lot about the
importance of stretching and why it is important for their athletic careers.