CHALLENGE/ACTIVITY #5: PARTICIPATE IN STRETCHING EXERCISES
This week, cadets are to participate for 10-30 mins in daily stretching exercises.
This will build into Warm-Up and Cool-Down exercises
Lower Back Stretch
Upper Back Stretch
Inner Thigh Stretch
Guidelines for Stretching
The following guidelines should be followed while stretching:
Stretch all major muscle groups, including the back, chest, legs, and shoulders.
Never bounce while stretching.
Hold each stretch for 10–30 seconds to let the muscles release fully.
Repeat each stretch two to three times.
When holding a stretch, support the limb at the joint.
Purpose of a Warm-Up
A warm-up session is composed of light cardiovascular exercises and stretches designed to:
gradually increase respiratory action and heart rate;
raise the muscle temperature to facilitate reactions in muscle tissue; and stretch the muscles.
The warm-up prepares the cardiovascular system for the physical activity. It is composed of activities such as brisk walking, light jogging, or simple games that elevate the heart rate. As a guide, allow 10 minutes to warm up for every hour of physical activity.
Purpose of a Cool-Down
A cool-down is composed of light cardiovascular exercises and stretches designed to:
allow the body time to slowly recover from physical activity and to help prevent injury;
prepare the respiratory system to return to its normal state; and
stretch the muscles to help relax and restore them to their resting length.
Send pictures of you doing your stretches to the sqn email at [email protected]