HOSA Comp Practice Flexibility Section Discussion Why would flexibility be something we test in sports medicine? Why is flexibility important? What does it do for athletes? Note to all All sports medicine students will be tested on this for a grade. If you are not a HOSA member, you will participate in class and be graded. If you are a HOSA member, but not competing, you will be graded.
If you are competing, this is the best practice youll get, and you will be graded. You will need to pair up. Competitors, pair up with competitorseveryone else, pair up accordingly. Stretches involved in competition Only 10 stretches will be done on competition day, but we dont know which ones they will be!!!
Lateral Neck Chest Anterior Deltoid Posterior Deltoid Triceps Back extension/abs Low back (one knee) Low back (both knees)
*See page 5 of handout Procedure Student will instruct athlete to perform a general warm up exercise lasting about 1 minute. Jogging in place, jumping jacks, arm circles, high knees, trunk twists The judge will then indicate a specific stretch. The student will respond with the name of the muscle group that will be stretched Student will then demonstrate the stretch position, holding it for 10 seconds One repetition per stretched BOTH SIDES! Inhale and Exhale at a relaxed rate.
This is the procedure for ALL the stretches Lateral Neck Stretch Muscle group involved Scalene Muscles and Sternoclediomastoid Procedure Sitting or standing Place right hand up and over the head with fingers touching the left ear. GENTLY & SLOWLY, pull the head to the right shoulder and hold for 10 seconds, breathing slowly Repeat on the opposite side. Chest Stretch
Muscles Involved Pectoralis Major and Pectoralis Minor Procedure Standing with feet about shoulder width apart Bring arms behind your back Place right hand in left- Stacked on top of each other Straighten/Extend/Lock elbows out Stand up tall while pulling open the chest Hold for 10 seconds while breathing normally Repeat by switching hands (left hand
on top) Anterior Deltoid Stretch Muscle Group involved Deltoid Anterior Portion Procedure Sit with knees bent and feet flat on the floor Place both arms behind you inching out until you feel a stretch in front of shoulder Hold stretch for 10 seconds while breathing normally Posterior Anterior Stretch Muscle Group Involved Deltoid Posterior Portion
Procedure Stand about shoulder width apart Bring right arm across chest Hold right arm against chest by putting left forearm distal to right elbow Hold stretch for 10 seconds breathing normally Repeat for left shoulder Lets Practice With your partner, go to an open space and practice these 4 stretches
One will be a judge, the other the competitor Dont forget to do the warm up!!!! Make sure you study which muscle group involved and do the stretch for 10 seconds AND the opposite side. You will have 8 minutes to complete warm up and 4 stretches. Triceps stretch Muscles involved Triceps Posterior humerus Procedure Stand shoulder width apart Bring right arm overhead and flex elbow and place hand behind head Left hand will grasp right elbow and gently pull the right elbow
towards head Hold for 10 seconds breathing normally Repeat for left triceps Back Extension & Abdominal Stretch Muscles Involved Back Extensors and Rectus abdominus Procedures Lay prone on the floor Place both hands next to chest Keep pelvis on the floor and slowly raise upper body off the ground until you feel a stretch either propping on your forearms or up on to your hands with elbows extended For a deeper stretch, slowly extend the neck
Breath slowly and hold for 10 seconds Low back stretch (One Knee) Muscles Involved Psoas and erector spinae Procedure Lay supine and bend right knee and bring towards chest Hold with both hands behind the right knee and keep left leg straight Draw knee close to the chest and keep head on the ground Breath normally and hold for 10 seconds Repeat with left leg Low Back Stretch (Both Knees)
Muscles Involved Psoas, Erector Spinae Procedure Lay supine on ground and slowly bring both knees to chest Grasp with both hands behind the knees Slowly draw knees to chest with head remaining on the mat Breathe slowly and hold for 10 seconds Lets Practice
Partner up and demonstrate the last 4 stretches One person is the judge, the other the competitor No need to do the warm up You have 5 minutes to complete this. Return to your seat if you finish earlier Cat Stretch (Low Back) Muscles Involved Erector Spinae, Multifidus Procedure Get onto your hands and knees. Hands shoulder width apart, knees slightly apart. Inhale and draw spine up into
an arched position, rounding the spine. Tuck tailbone under and slowly bring chin to your chest Hold for 10 seconds and exhale going back to start position Hip Flexor Stretch Muscles Involved Illiacus, Psoas, Sartorius, Rectus Femoris Procedure Knee down on mat
Place right foot on ground and left knee on mat Place both hands on right knee and slowly move forward into stretch Keep head up and eyes forward with good back posture Breath normally and hold for 10 sec Repeat on left side Hip/Trunk Stretch Muscles involved Obliques, Abdominals, Lumbar spinae, Tensor Fascia Latae
Procedure Stand with feet wide apart Place right hand on right lateral thigh while stretching left arm above head Turn head towards left arm looking towards ceiling Breath slowly and hold for 10 seconds Repeat opposite side Groin Stretch Muscles Involved Adductors and Sartorious
Procedure Sit on ground and bring soles of feet together Grasp at shins or ankles and draw feet close to body Once in comfortable position, let knees relax and fall Sit up tall and hold stretch for 10 seconds. Breathe normally. Lets Practice Partner up and demonstrate the last 4 stretches One person is the judge, the other the competitor No need to do the warm up
You have 5 minutes to complete this. Return to your seat if you finish earlier Standing Hamstring Stretch Muscles involved Hamstrings: semitendinosus, semimembranousis, and biceps femoris Procedure If there is a chair available, stand on left foot and place right foot on the seat of the chair No chair: place right heel slightly in front of yourself
Keeping the knee extended, place hands on right leg, and keep your back straight and slowly bend at hips until you feel a stretch Keep right toes pointed towards ceiling for deeper stretch Hold for 10 seconds and breathe slowly. Repeat with left leg. Standing Quad Stretch Muscles involved Quadriceps Rectus Femoris, Vastus medialis,
Vastus lateralis, Vastus intermedius Procedure Balance on your left foot, use back of chair to help stable yourself Pull right foot behind you and hold with right hand Hold for 10 seconds Repeat left side Gastrocnemius Stretch Muscles Involved Gastrocnemius
Procedure Stand with right foot forward, and left foot behind Bend right knee, place hands above knee and keep left heel on ground You may also place hands on wall Move deeper into stretch by flexing right hip Hold for 10 sec
Soleus Stretch Muscles Involved Soleus Procedure Same stance as gastroc While keeping back heel on ground, bend same knee Hold for 10 sec Repeat opposite side
Gastroc Soleus Lets Practice Partner up and demonstrate the last 4 stretches One person is the judge, the other the competitor No need to do the warm up You have 5 minutes to complete this. Return to your seat if you finish earlier
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