Purpose: This exercise develops flexibility of the hip flexors, abdominals, hip (Position 1 – extend) and the low back, hamstrings, and calves (Position 2 – flex). Starting Position: Front leaning rest position.
• On the command, “Ready, STRETCH,” lower the body, sagging in the middle, keeping the arms straight and look upward. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” slightly bend the knees and walk the hands back toward the legs. Straighten the legs and try to touch the ground with the heels. Keep the feet together and hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.
Check Points:
❑ In Position 1, the thighs and pelvis rest on the ground. Relax the back muscles while bearing the body weight through the straight arms. Toes point to the rear.
❑ In Position 2, the legs are straight and the arms are shoulder width apart, palms down on the ground.
❑ Feet are together throughout the exercise.
Precautions: N/A.
• On the command, “Ready, STRETCH,” lower the body, sagging in the middle, keeping the arms straight and look upward. Hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” assume the Starting Position.
• On the command, “Change Position, Ready, STRETCH,” slightly bend the knees and walk the hands back toward the legs. Straighten the legs and try to touch the ground with the heels. Keep the feet together and hold this position for 20 seconds.
• On the command, “Starting Position, MOVE,” return to the Starting Position.
Check Points:
❑ In Position 1, the thighs and pelvis rest on the ground. Relax the back muscles while bearing the body weight through the straight arms. Toes point to the rear.
❑ In Position 2, the legs are straight and the arms are shoulder width apart, palms down on the ground.
❑ Feet are together throughout the exercise.
Precautions: N/A.
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