Stretch It Out

Updated:Sep 23,2013


 
Lead students in a series of basic stretches. Hold each for 30 seconds and include stretches that focus on the upper and lower back, shoulders, hamstrings, calves, and quadriceps. Try arm circles, toe touches, neck circles, or these:
  • Twist: Sit tall with your feet flat on the floor, shoulder-width apart.  Place hands behind your head with elbows out to the side. You can also cross your arms over your body or leave them at your sides, whichever is most comfortable. Twist your body to one side so you face the side wall. Your head should follow your body as you turn. Be sure to twist from your waist. Return to starting position. Repeat on the other side. Repeat 6-8 times.
  • Seated March: Sit tall with your feet flat on the floor, shoulder width apart. Raise one knee as high as you comfortably can. Return to starting position. Repeat on the other side. March 20 times.