SS2051 Exercise to Music
Lesson 1 The Pre-Stretches
Pre-stretching is completed after the warm up and prior to the main phase of an exercise to music class or any general exercise class. Pre-stretching involves stretching the muscles to be worked in the main phase – quadriceps, hamstrings, Hip flexors, gastrocnemius, soleus and erector spinae. Pre-stretching reduces the risk of injury,
prepares the muscle for higher intensity work, increases the blood flow to the muscle and increases elasticity in the muscle, ligaments and tendons. These stretches may be achieved by static or dynamic stretches.
Static stretches are held for 8-10 seconds
Dynamic stretches involve repeated slow, controlled, rhythmical movements throughout the range of motion. E.g. lift and lower heel off the ground for 8 reps then hold in gastrocnemius stretch for 8-10 seconds.