Montgomery students I hope all of you are well. I am providing you all with a list of stretches’ and exercise for all of you to stay active at home. It is recommended that youth participate in 60 minutes of physical activity at a moderate to vigorous level on a daily basis. I highly recommend all of you to stay active and healthy during these hard times. I will continue to post exercises and resources during school closures.

 

Estudiantes de Montgomery, espero que todos estén bien. Les proporciono a todos una lista de estiramientos y ejercicio para que todos se mantengan activos. Se recomienda que los jóvenes participen en 60 minutos de actividad física a un nivel moderado a vigoroso diariamente. Les Recomiendo a todos que se mantegan activos y saludables durante estos tiempos difíciles.  Continuaré publicando ejercicios durante el cierre de la escuela.

 

Image of Stretches on next Pg/ Imagen de estiramientos en la siguente pagina.

 

Part 1 Stretching Activity:

 

Warm-up                                                      “Verbal Prompts”

1. Head Neck:               ​                   “Tilt head to left and right ”

 

2. Deltoid/shoulder stretch:           “Arm across body, hold elbow… Switch.”

 

3. Chest Stretch:   ​              “Standing push up while arms out along edge door ”

 

4. Bicep Stretch:                         “Extend your arm back to feel a light stretch”

 

5. Triceps:                           “Hand over head and use opposite arm to push elbow back”

 

6. Gluts:      ​                “Lay down as if doing a sit up and bring one leg over your Knee”

 

7. Outer thigh:      “Sit on the Floor, one leg out and one leg over (Pretzel) opposite arm across”

 

8. Hamstring:          “Lay down Flat and bring one foot up with arms pulling back on calf”

 

9. Quadriceps:         “Stand straight on one foot and bend the opposite foot at the knee”

 

10. Calf:             “ Lunge position toes facing forward with back foot heel on the ground”

 

11. Upper Back:            “Use a table or chair to arch your back as you lean forwad”

 

12. Lower Back:                           “lay on your back and tuck in your knees to your chest”

 

Use a 10-second count for each warm-up and try to keep the order consistent in hopes of improving the student’s overall independence while participating in the routine