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.

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!)


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


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.

Website Development company posted on September 3, 2019 at 4:58 am

Great work is done by the author of this blog. It’s an amazing blog.

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

Evermolpro posted on March 27, 2021 at 7:25 am

valuable information thanks for sharing with us

tweakdoor posted on April 26, 2022 at 9:25 am

Being challenged in life is inevitable, being defeated is optional.

aostv pc posted on April 26, 2022 at 1:30 pm

Challenging ourselves means we decide to take on new tasks. We approach things in a different manner than we’ve done before. We also try to do more work to improve ourselves. A study found that mentally challenging yourself can be help us feel less anxious and sad.

spray nozzle posted on August 26, 2022 at 12:56 am

Challenge #5 | Healthy Lifestyle Challenge

trunnion ball valve posted on August 26, 2022 at 1:47 am

Challenge #5 | Healthy Lifestyle Challenge1661492853

izspa posted on September 29, 2022 at 3:35 am

Massage can bring you a sense of calm and deep relaxation. Massage stimulates endorphins, which are brain chemicals (neurotransmitters), that cause feelings of well-being.Visit full body massage near me

spa69 posted on October 11, 2022 at 6:46 am

Instead of being treated as a luxury spa treatment, the We people view their traditional Thai massage as an essential therapy to promote wellness. It is a practical way to relax the whole body that is in line with the main pillars and principles of Thai medicine.Visit massage center near to me

isha spa posted on October 19, 2022 at 10:14 am

massage is a great way to relieve muscle pain, soreness, and tension. It doesn’t matter whether this pain was caused by physical or mental stress, the massage will work it out for you.Visit body massage in bangalore

massage near me posted on November 2, 2022 at 6:27 am

One of the oldest healing practices is massage. Massage was used to treat many ailments by ancient peoples such as the Ancient Greeks and Egyptians, Chinese, and Chinese.Visit nuru massage in bangalore

Orion 132 posted on May 19, 2023 at 2:57 am

Thank you for sharing this inspiring post! The fifth challenge discussed here emphasizes the power of self-care and prioritizing our well-being. Also visit: Retail shop in Noida

Office Spaces In Noida posted on May 22, 2023 at 9:11 am

Thanks for sharing this inspiring insight from HLC Blog. Embracing challenges leads to personal growth and empowers us to reach new heights. Also, visit my profile- Orion Office Spaces

Orion Noida posted on August 28, 2023 at 8:38 am

Thanks for sharing.

investment opportunity in Noida posted on August 28, 2023 at 8:41 am

I’m impressed by the innovative approach BU Sargent College is taking to promote health and well-being through these weekly challenges. It’s fantastic to see a variety of health areas being addressed, making it engaging and accessible for the entire BU community. Looking forward to seeing the positive impact these challenges bring!

Also visiti my profile- Orion One 32

Interior Designers In Dwarka posted on October 11, 2023 at 8:08 am

I also appreciate the reminder to consult a physician for exercise clearance, especially for individuals with specific health concerns. Safety is paramount when it comes to physical activity, and it’s wise to seek professional guidance when needed.

contact interior designer for more details.

Post a Comment

Your email address is never shared. Required fields are marked *