Challenge #5

Stretch it out!

This week, we’re working with FitRec to challenge you to take a look at your flexibility. Flexibility is very important because it helps to reduce muscular tension, decrease soreness, better perform activities of daily living, and prevent injury.

The American College of Sports Medicine recommends stretching all major muscle tendon units 5-7 days per week. Each stretch should be held for 15-60 seconds and repeated up to 4 times.

For this week, we challenge you to watch the videos below and see if you can perform these stretches at least 5 times during the week. Remember, stretching should be done when the muscles are warm and supple, so walk around or do 5-10 minutes of cardiovascular activity before your stretches.

*Please note: Consult your physician for clearance before engaging in physical exercise. If you have any questions regarding your numbers or exercise, ask your physician, a trainer at FitRec or a trainer at your own gym.

Dates 1. 2. 3. 4. 5.
Times

To win this week’s raffle: Either post to Sargent College’s Facebook page with the stretches you did this week or upload a picture of yourself stretching (with good form, of course!)

Stretches

1.       Calf Stretch

2.       Quad and Hip Flexor Stretch

3.       Gluteal Stretch

4.       Back Stretch

5.       Hamstring Stretch

6.       Gluteal/ Low Back Stretch

7.       Inner Thigh Stretch

8.       Chest Stretch

9.       Tricep Stretch

10.   Bicep Stretch

11 Comments

A posted on October 11, 2011 at 4:00 pm

Back stretch? I doubt anyone needs to get themselves in a hunched position. Most students are in that hunched position all day long. Also, wrist extension is not stretching the bicep, but rather the nerve, since the biceps do not cross the wrist. To better stretch the bicep, the shoulder should be extended, not flexed, since the bicep crosses the front of the shoulder.

Sargent College posted on October 12, 2011 at 9:29 am

Thank you for your concern! There are many different stretches for each different body part & not every stretch is appropriate for every body. These stretches are meant to give just a few examples that would be easy for anyone to do no matter what their fitness level is.

In order to stretch and muscle you must simply find its opposing joint action…The erector spinae muscles are primarily responsible for extending the spine so the extended child’s pose that flexes the spine in a fully supported position is a very safe and effective stretch for most people.

The biceps brachii are the primary movers for elbow extension. Any stretch that extends the arm will stretch it. The addition of the hyperextension of the wrist is a simple addition to also stretch the wrist flexors such as flexor carpii ulnaris. The origin of the muscle is at the scapula, so holding the arm out from the body at a diagonal, palm forward, thumbs up will also stretch it quite well.

A posted on October 14, 2011 at 2:42 pm

The biceps primary action is elbow flexion, and its secondary actions are actually shoulder flexion and forearm supination. To oppose these actions, you would need to extend the elbow, extend the shoulder, and actually pronate the forearm. The origin of the bicep is to the scapula, or more specifically, the coracoid process and supraglenoid tubercle, which are on the front of the shoulder. Therefore, having the shoulder flexed like you showed is shortening the muscle, not opposing its action.

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Alex posted on February 15, 2020 at 5:29 pm

I have never seen that back stretch before. I guess I will try it. For someone like me who suffers from chronic back pain I guess it is worth trying. You guys are doing a great job. keep it up

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