PATH-FIT

Physical Activity Towards Health and Fitness

GROUP 4
BSCE 1A
Cabrera, Oscar P.
Dela Cruz, Adriel I.
Garciano, Maria Flor D.
Montefalcon, Nica A.
Oliva, Joana P.
Perez, Elroi John C.
Pormalejo, Sajedh S.
Teraza, Ferlyn Joyce G.
Tomoric, Vernadine Joyce D.
Tupaz, Coleen A.
Urcia, Cyrene Angeline M.
 STATIC STRETCHING
Static stretching requires you to move a muscle as far as it can go
without feeling any pain, then hold that position for 20 to 45
seconds. You should repeat static stretches two to three times
each. This is a very effective way to increase flexibility.

Static stretches should be used as part of your cool-down routine to

help prevent injury. Using static stretching as a maintenance
stretching program will also help reduce your risk of injury.

But using static stretching in a warm-up prior to an athletic

competition may actually negatively impact your performance. This
is because static stretching may limit your body’s ability to react
quickly. This condition may last up to two hours in activities such as
vertical jumps, short sprints, balance and reaction speeds.
 CHEST How to Perform :
1. With the side of your body facing a wall, place
STRETCH your left palm on the wall.
2. Slowly rotate your torso to the right, until you feel
the stretch in your chest and in your left shoulder.
3. Hold for 15 to 30 seconds and repeat on the right
side.

Proper Form and Breathing Pattern :

When doing the chest stretch keep your palm
pressed firmly against the wall and maintain your
hand in line with your shoulder. Breathe out as you
deepen the stretch and, as you rotate your body
and open up the chest, maintain your back straight.

Benefits :
A chest stretch is a type of exercise or stretch that
targets the muscles in your chest and shoulders. It
helps to improve flexibility in the chest and
shoulders, relieve tension, and promote proper
posture.
 How to Perform :
BICEPS 1. Stand straight and clasp your hands
STRETCH behind your back.
2. Straighten your arms and rotate your
hands, so that the palms face downward.
3. Raise your arms slowly and hold the
stretch for 10 to 20 seconds.

Proper Form and Breathing Pattern :

When stretching your biceps, breathe
normally and deeply, raise your arms
gently, and exhale as you feel a stretch.
Refrain from bouncing and keep your back
straight to avoid injury.

Benefits :
Stretching your biceps after an upper
body workout routine can enhance muscle
strength, flexibility, and range of motion,
while reducing soreness and tension in
your chest and shoulders.
 How to Perform :
UPPER BACK 1. Stand straight with your feet shoulder-width
STRETCH apart. Clasp your hands together with the thumbs
pointing down.
2. Straighten your arms and round your shoulders
as you reach forward.
3. Hold the stretch for 10 to 20 seconds.
Proper Form and Breathing Pattern :
To stretch properly, keep your back straight,
shoulders relaxed, and breathe deeply. Avoid
leaning forward or bouncing, and stop if you
experience any pain or discomfort.
Benefits :
The upper back stretch is an effective exercise to
improve posture, reduce stiffness and tension.
Adding back stretches to your daily routine,
especially if you spend long hours in front of a
computer, can help ease back pain and prevent
injuries.
 How to Perform :
SHOULDER 1. Relax your shoulders.
STRETCH 2. Raise one arm to shoulder height, and reach it
across your chest.
3. Pull the arm slightly toward you with your other
arm. This will help you get a gentle stretch. Hold for
about 6 seconds.
4. Repeat 2 to 4 times.
Proper Form and Breathing Pattern :
To stretch your shoulders, breathe slowly, relax the
body, and move smoothly without bouncing or
holding your breath. Exhale as you deepen the
stretch and inhale as you release it.
Benefits :
The shoulder stretch is a useful exercise for
reducing stress and tension, increasing circulation,
and maintaining flexibility in the shoulder joint and
muscles. Regular stretching can help alleviate pain
and fatigue caused by stress and strain on the
shoulders.
 How to Perform :
SHOULDER 1. Stand tall, feet slightly wider than shoulder-width
AND TRICEPS apart, knees slightly bent.
2. Place both hands above your head and then slide
STRETCH both your hands down the middle of your spine.
3. You should feel the stretch in the shoulders and the
triceps.

Proper Form and Breathing Pattern :

Stretch your body, release tension, keep your back
straight, and breathe deeply. Exhale while stretching
and inhale while releasing the stretch. Remember to
breathe in through your nose and out through your
mouth.

Benefits :
The shoulder and triceps stretch enhances flexibility
and range of motion, preventing muscle soreness and
tightness after an upper body workout routine that
involves pushing or pressing movements. Stretching
is crucial for maintaining muscle tone and health.
 How to Perform :
SIDE 1. Stand up tall with your feet shoulder-width
BENDS apart, hold a dumbbell with both hands, and
raise your arms up and above your head.
2. Bend your torso to the right, as far as it feels
comfortable, and pause.
3. Return to the initial position and bend to the
left side.
4. Keep alternating sides until the set is
complete.
Sets And Reps :
Start with 2 or 3, 30 second to 1 minute sets.

Proper Form and Breathing Pattern :

Face front, engage your core, and don’t lean
forward nor back. Keep your head and neck
neutral and breathe in as you slowly bend to the
side. Go as far as it feels comfortable, pause for
a second, and exhale as you return to the
starting position.
 ABDOMINAL AND
Proper Form and Breathing Pattern :
LOWER BACK MUSCLES Keep your abs and back relaxed and
breathe slowly. Inhale as you push
your torso up and deepen the stretch.
Keep facing forward and maintain your
pelvis on the mat. Feel the stretch in
your abdominal wall and keep your
body in a comfortable and pain-free
position.

Benefits :
Sitting down for long periods of time
How to Perform : can contribute, not only to back pain
1. Lie face down on your mat with your and injuries but also to the shortening
legs straight and your arms in a push up of the ab muscles. The ab stretch can
position. fix this problem since it helps to
2. Straighten your arms slowly as you lift increase flexibility, improves the tone
your torso. of your muscles, and relieves muscle
3. Hold this position for 20 to 30 seconds. tension.
HAMSTRING STRETCH
Proper Form and Breathing Pattern :
Keep your leg straight and, as you
exhale, pull your thigh toward your
torso, until you feel the stretch in your
hamstrings. Breathe slowly and deeply
and focus on releasing all tension and
stress from your muscles.

Benefits :
The hamstrings consist of three
muscles that run down the back of
each of your thighs. These muscles
How to Perform : are primarily responsible for the
1. Lie on your back and lift your left leg. flexion of the knee joint and the
2. Gently pull your thigh toward your chest extension of the thigh. Stretching your
until you feel a stretch in your hamstrings. hamstrings after exercising keeps
3. Hold the stretch for 20 to 30 seconds them flexible and strong and is crucial
then repeat with the right leg and deepen for improving your athletic ability and
the stretch gently and continuously. prevent potential injuries.
 CALF STRETCH
Proper Form and Breathing Pattern :
Keep both feet facing forward and
push the rear heel down into the
floor. Keep your back knee
straight and drop your hips down
and forward. As you exhale, ease
further into the stretch without
forcing it.
Benefits :
The calf muscle is actually a group
How to Perform : of muscles that sit on the back of
1. Stand holding onto a wall with your arms the lower leg. These muscles are
extended and your toes pointing forward. responsible for pulling the heel up,
2. Extend your right leg back, keeping your allowing forward movement, and
right foot flat on the floor. for stabilizing your ankles and feet.
3. Lean forward and slowly bend your left knee Stretching your calves can really
until you feel the stretch in your back calf. help reduce strains and improve
4. Hold the stretch and repeat on the left leg. flexibility and stability.
 HIP AND THIGH Proper Form and Breathing Pattern :
While doing the hip and thigh stretch
STRETCH keep your back in a neutral position
and face forward. Breathe in through
your nose and, as you breathe out
through your mouth, try to deepen the
stretch. Don’t let your front knee go
past your toes and only go as far as it
feels comfortable to you.

Benefits :
The hip flexor is a group of several
muscles that allow you to bend at the
How to Perform : waist and lift your knees. Since we
1. Kneel on your right leg and bend your spend a lot of time sitting down, those
left leg in front of you at a 90-degree muscles are often tight and may even
angle. be shortened. Stretching your hip
2. Shift your weight forward until you feel flexors properly and regularly keeps
a stretch in your hip. your hips and lower back strong,
3. Switch legs and repeat the stretch. flexible, and well-aligned.
ADDUCTOR STRETCH
How to Perform :
1. Stand with your feet in a wide stance and with your toes pointing out to the sides.
2. Squat to the right, going as low as it feels comfortable.
3. Return to the starting position and repeat on the left side.

Proper Form and Breathing Pattern :

Tighten your core, keep your back straight at all times, and maintain your knees in
line with your toes. Breathe in as you squat, and keep both heels on the floor. Exhale
as you push through the heels to return to the starting position.

Benefits :
The groin inner thigh stretch improves the hips’ range of motion, strengthens the
core, and sculpts the legs and glutes. This exercise also helps to build muscle
endurance and increases your flexibility and mobility.
 GROIN INNER THIGH Proper Form and Breathing Pattern :
Keep your back straight, your
STRETCH shoulders back and your core tight.
Breathe slowly and avoid bouncing or
forcing the stretch. As you breathe
out, drive your knees down gently and
deepen the stretch.

Benefits :
The adductor stretch helps to open up
the hips and thighs and improves
flexibility. This stretch targets the
groin area, loosening and lengthening
How to Perform : the inner thigh muscles (adductors).
1. Sit down on the floor and bring both The adductors are often neglected in
feet together. workouts but they play a key role in
2. With the help of your arms, drive your your stability and balance. Doing
knees down into the floor. exercises that target these muscles
3. Hold the stretch for 20 to 30 seconds can be very beneficial to your posture
and then slowly release. and mobility.
 FRONT OF TRUNK
Proper Form and Breathing Pattern :
STRETCH Bring your hands to the sides of your
shoulders or you can use your hands
to support your head and remove all
the pressure from your neck. Engage
your core muscles, keep your chin up
and breathe out as you lift your torso
up.

How to Perform : Benefits :

1. Lie face down on the floor, fully Adding front of trunk to your workout
outstretched. routine helps to strengthen the back
2. Bring your hands to the sides of your muscles and to improve posture and
shoulders or you can use your hands to balance. In order to have a strong
support your head and ease your chest off core, it’s important to work not only
the floor, keeping your hips firmly pressed your abs and obliques but also your
into the ground. back muscles.
3. Hold until you will feel the stretch in the
front of the trunk.
 Proper Form and Breathing Pattern :
SPINAL TWIST Lift your hips slightly off the floor as
STRETCH you rotate them to the left, and draw
your right knee toward the chest.
Extend your left leg, cross your right
knee over to the left, and stack your
right hip on top of the left hip. Extend
your right arm, keeping it in line with
your shoulder, rotate your head to
the right, and gaze at your fingertips.
Rest your left hand on your right
How to Perform :
knee, relax, and focus on your
1. Lie on your back, bend your knees,
breathing.
rotate your hips to the left, extend your
left leg, and cross your right knee over to Benefits :
the left side. The spinal twist stretch massages
2. Extend your right arm out to the side the abdominal organs, calms the
and rest your left hand on your right knee. mind, and relaxes the body. This
3. Turn your head to the right and hold the pose also relieves lower back pain,
pose for 30 seconds to 1 minute. opens the shoulders, and elongates
4. Exhale as you release the pose, and the spine.
repeat on the opposite side.
 How to Perform :
QUADRICEPS 1. Stand straight with your legs together, knees
STRETCH touching.
2. Raise your opposite foot using your hand towards
your glutes.
3. Hold then repeat, switching legs. You may use a
chair or wall to hold yourself steady.
Proper Form and Breathing Pattern :
To stretch your quadriceps, keep your thighs
together, back straight, and grab your left foot with
your left hand. Use a wall for support if needed and
breathe slowly. Exhale and gently deepen the
stretch by pulling your left foot into the buttocks.
Benefits :
The quads (quadriceps) is a large muscle group that
sits on the front of your thighs. These muscles help
straighten the legs and extend the knees. Doing a
quad stretch is essential for healthy, flexible, and
stress-free quads, as tight quads can cause knee
and back pain or injury.