Program Plan for Flexibility
Exercise Areas Stretched Frequency (check ✓)
Head turns and tilts Neck
Towel stretch Triceps, shoulders, chest
Across-the-body and overhead stretches Shoulders, upper back, back of the arm
Upper-back stretch Upper back
Lateral stretch Trunk muscles
Step stretch Hip, front of thigh
Side lunge Inner thigh, hip, calf
Inner-thigh stretch Inner thigh, hip
Hip and Trunk Stretch Trunk, outer thigh and hip, lower back
Modified hurdler stretch Back of the thigh, lower back
Leg stretcher Back of the thigh, hip, knee, ankle, buttocks
Lower-leg stretch Back of the lower leg
Single-leg Deadlift Hamstrings and gluteal muscles
You can monitor your program using a chart like the one on the next page.
Program Plan for Flexibility Photo Gallery
Flexibility Program Chart
Fill in the dates you perform each stretch, the number of seconds you hold each stretch (should be 15-30), and the number of repetitions of each (should be 2-4). For an easy check on the duration of your stretches, count “one thousand one, one thousand two,” and so on. You will probably find that over time you’ll be able to hold each stretch longer (in addition to being able to stretch farther).
Assessing Muscular Endurance for Low-Back Health
The four tests in this lab evaluate the muscular endurance of major spine-stabilizing muscles. These tests are the trunk flexor endurance test, back extensor endurance test, side bridge endurance test, and the front plank endurance test.
