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Fill the gaps

Fill the gaps: stretching instructions

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  1. Click on each text and listen to how each muscle is stretched.
  2. Fill the gaps with the words from the boxes on the right.
  3. Listen again and check yor answers.
  4. Click on the submit button below for the correct answers.

Muscle

 How each muscle is stretched Missing words

1

Quadriceps/quads

 First,  your leg at the knee. Then grab your foot and hold it near your  . Try to keep your  . If you need to, hold onto a  shoulder. Hold this position for minimum of 15 seconds. Then switch legs. bottom balance partners bend

2

Hamstrings

First, at your hips. Keep your knees and try to your toes. Keep your and your arms relaxed. Hold this position for a minimum of 15 seconds. Then slowly raise your head and straighten your back.

straight

 touch head down bend over

3

Calf muscles/calves

Keep your leg straight and your on the floor, point your toes to the . Bend your other leg at the knee. Try to touch your toes on the straight leg. If you can your toes, them closer to your body. Hold this position for a minimum of 15 seconds, then switch legs.

reach

 pull ceiling heel

4

Adductors

Stand with your legs . Bend one leg at the knee and keep the other leg straight. Put your elbows on your and lean your over the knee and bring your body closer to the floor. Hold this position for a minimum of 15 seconds, then legs.

swith

 spread apart weight thigh

5

Pectorals/pects

your shoulders backwards. Hold your hands behind your back and push and . Hold this position for a minimum of 15 seconds. After this stretch, relax your back by crossing your arms in front of you and hugging yourself.

up

 out roll upper
6 Abdominals/abds

Hold your hands your head. Keep your arms and try to bring your arms your ears. Keep your head . Concentrate on feeling the stretch in your stomach. Hold for a minimum of 15 seconds.

facing forward

 behind straight above

7

Dorsi

Stand with your legs spread apart. your hand one thigh and bend that leg at the knee. With the opposite arm, above and behind your head. to the side of the bent leg. Try to reach out as far as possible. Hold this position for 15 seconds, then switch sides.

lean

 on reach put

8

Biceps

Put your hands behind your back. Take your left hand and hold your right . Make sure your right is . Pull your right arm . Hold for a minimum of 15 seconds, then switch sides.

facing out

 palm down wrist

9

Triceps

your left arm your head. Bend the elbow and touch your back with your palm. Push down on the with the opposite hand. Hold for a minimum of 15 seconds, then switch arms.

over

 elbow at bring

10

Relax your back

Stand with your legs spread apart. Bend of your knees. Then bend over at the hip and put your head between your legs looking your legs. your ankles behind your . Hold for a minimum of 15 seconds. Slowly raise your head and straighten your back.

calves

 grab both through

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