Stretching improves flexibility, reduces muscle stiffness and risk of injury, and lowers back pain. It benefits muscle tone, range of motion, circulation, posture, muscle efficiency, and overall body performance. The document provides stretches for major muscle groups like legs, back, shoulders, neck, and chest. Stretching should be done when muscles are warm and is recommended before and after physical activity for health, appearance, and athletic performance benefits.

1. Stretching Who, What, When, Where, How, Why?

2. Stretching helps….. …..improve your health and mood, make you look better, feel better, and perform better!

3. Stretch to Improve Flexibility Flexibility - the range of motion that is available to a joint or joints

4. Stretch….. when muscles are warm (at least 3 to 5 minutes of cardio first) 1 to 3 sets of 10 to 60 seconds 10 to 60 minute routines before and after physical activity

5. Stretching….. muscle stiffness risk of injury lower back pain

6. Stretching….. muscle tone range of motion (flexibility) circulation posture muscle efficiency overall body performance

7. Daily Stretches How to Stretch your Major Muscle Groups -1 major muscle group at a time Shoulders Neck Legs Back Chest

8. Calf Stretch Muscle Group: Legs Location/Point of Emphasis: Back of Lower Leg

9. Hamstring Stretch Muscle Group: Legs Location/Point of Emphasis: Back of Upper Leg

10. Quadriceps Stretch Muscle Group: Legs Location/Point of Emphasis: Front of Thigh

11. Hip Flexor Stretch Muscle Group: Legs Location/Point of Emphasis: Upper Thighs just below Hipbones

12. Iliotibial Band (ITB) Stretch Muscle Group: Legs Location/Point of Emphasis: Outside of Hip, Thigh, and Knee

13. Knee-To-Chest Stretch Muscle Group: Back Location/Point of Emphasis: Lower Back

14. Shoulder Stretch Muscle Group: Shoulders Location/Point of Emphasis: Rotator Cuff

15. Shoulder Stretch With Towel Muscle Group: Shoulders Location/Point of Emphasis: Internal Rotators

16. Neck Stretch Muscle Group: Neck Location/Point of Emphasis: All parts of the Neck

17. Chest Stretch Muscle Group: Chest and Back Location/Point of Emphasis: Upper Back

18. Stretching is….. …..for ANYONE!

19. Tip Do NOT stretch until pain…..stretch until muscle feels relaxed!

20. Quote Do not let a few minutes of not doing something keep you from doing everything…..