"Learning challenge s23w6: "I Love My Body /Static/Dynamic Stretches ".
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Hello fitness enthusiast and the Novice, I trust you're all doing great. It's actually a great week and probably the last week of our learning challenge, wow how time flies. Our coach decided to recommend stretch as the last learning challenge to us and according to her, we're to focus on two types of stretches which are:
Static and dynamic stretches. Well stretch are a very crucial part of exercise that every fitness personal should always consider regardless of the level; novice, intermediate and even the advance, actually no exception. For this week, I've carefully read the course and incorporated the two types of stretches into my fitness routine and below are my experienced.
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Just as the name itself, this type of stretches is performed by maintaining a static posture while we stretch. According to the course, the duration to maintain the static posture can be range from 10 seconds to 20 seconds before moving to another position. The goal is to achieve relief from the pains we encountered during the exercise or to activate our muscles before taking our normal routine.
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Dynamic Stretches trigger the whole body movement as it involves body movement, one can possibly lean forward, lean backward, lead sideward, rotate the shoulder and etc all because of dynamic stretches. Just like static stretch, the duration can be measure from 10 seconds minimum to 20 seconds maximum before switching to another stretch.
Stretch has a wide range benefits to human being, I mean those who make it a priority. Stretch help's in activating our muscles and keeping us relief, promote flexibility and also mobility, improves our level of endurance and so much more. Below is my video representation and a table of the stretch I incorporated.
| Types | Duration |
|---|---|
| Dynamic stretches | (warmup) 1 minutes, 30 seconds (do not edit the video) |
| Static stretches | 3 minutes 30 seconds (do not edit the video). |
Here is the type of static stretch that I stand leg width apart, while my body stay perpendicularly, my right arms goes to relax on my left feet while the left hand face upward. Because it is a static stretch, I maintain the position for 20 seconds before doing the same to the other arm and feet. While Executing this stretch, my thign muscles got stretch including the muscles in my calf.
This came as a second stretch in my video, I started by maintaining a standing position and slowly squat down, my arms intersect my knee directly to my feet (my triceps supporting my knee, my arms resting in my feet and my glutes facing down.) this step results in a scorpion posture. I called it lower body stretch because it trigger the whole muscles in my lower body region and the impact was positive.
Leg stretch happen to be the third stretch in my video, I executed this stretch by first gaining a balance position while standing, slowly lifted my right leg up close to my chest level while my left leg stand firm in the floor. I hold the position for 20 seconds before switching to the other legs. It's impact on me was great as it improved my stamina, the duration I hold without stumbling proves that my stamina is getting improved day by day.
I achieve this stretch my standing straight with legs hip width apart, straighten/cross my right hand to the left side and use the left hand to intersect the right hand and exalt force on it by pushing the right hand to the limit. The impact here was on the upper body, specifically the shoulder as it was the main focus on the stretch.
I protrude my stretch to shoulder back. Here I executed this stretch my standing, my legs width hip apart, raised my right hand to touch my upper back and using my left hand I added extra support to the right hand by pushing it down trying to exit the end section of my upper back. Here the impact was also on the shoulder but this time it extends to the rotator cuff, making it short the impact was all positive.
I executed head neck stretch by standing tall and legs a bit width apart, lean my chin to the side (shoulder) and with my palm in support of it and i hold the position for 20 minutes before I switch to the other side. Here the impact was on my neck, leaning my chin sideway and holding it for some second keep the neck muscle strengthen which provides a positive impact on the neck by getting it relief.
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I also executed the dynamic stretches, such as the back hip, waist rotation (clockwise and anti clockwise, the list continues. All were definitely great as they had a positive impact, I experienced the benefits of stretches during my execution period, so it was all great.
Because of the love i have for my body, my determination with regards of regular exercise is clear, always and forever, to make regular exercise my lifestyle. Regular exercise keeps me strong and healthy, it makes my daily activities, keeps me occupied and takes away my depression for the meantime.
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All these are only possible because of regular exercise and as much benefit, I can't just say no to it instead I found more reasons to stick to it and makes it a priority. No stiffness, all Flexibility. I want to keep fit, agile, I want to improve my packs; as long as I have these things in mind, I'm determine to exercise regularly as much as I can.
In conclusion, this season has been great and impactful. If i am asked to say what I've learned throughout the whole season, I would say "I must love my body by exercising regularly." Thank you so much@ngoenyi and @genomil for making this season a whole impactful and worth partaking.
| I'm inviting @ulfatulrahmah @alexanderpeace and @chant to join me in this fitness challenge. |
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Video, Pictures and Screenshot Are All Mine. |
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Best regards KIDI40 |
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