Stretch and Flex Teleweb Course

14000 Fruitvale Avenue, Saratoga, CA 95070 • Phone (408) 867-2200

Physical Education

(408) 741-2017

Physical Education Building

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Stretch & Flex
- Lesson 1
  - #1 Overhead Stretch
  - #2 Neck/Forward
  - #3 Neck/Half Circles
  - #4 Shoulder Hugs
  - #5 Half Straddle Forward
- Lesson 2
  - #6 Pat the Back
  - #7 Back Tension Release
  - #8 Inner Thigh Hands
- Lesson 3
  - #9 Neck/Ear to Shoulder
  - #10 Sit Side Reach
  - #11 Pelvic Tilt
- Lesson 4
  - #12 Bent Knee Forward
  - #13 Side Thigh Stretch
  - #14 Bridging
- Lesson 5
  - #15 Shoulder Circles
  - #16 Sitting Arm Extension
  - #17 Straddle Side
- Lesson 6
  - #18 Elbow High
  - #19 Single Leg Lift
  - #20 Ankle to Nose
- Lesson 7
  - #21 Armhook
  - #22 Sit Spinal Twist
  - #23 Back Extension
- Lesson 8
  - #24 Double Wrist Lift
  - #25 Half Straddle Reach
  - #26 Back Straight Leg Extend
- Lesson 9
  - #27 Halo Circles
  - #28 Inner Thigh
  - #29 Back Curl to Knee Circles
- Lesson 10
  - #30 Armhook Extend
  - #31 Bent Knee Straddle
  - #32 Pat the Back Assist
- Lesson 11
  - #33 Diagonal Reach
  - #34 Sitting Bent Knee Forward
  - #35 Chest Lift
- Lesson 12
  - #36 Scarecrow
  - #37 Straddle Toes
  - #38 Front Lying Single Leg Lifts
- Lesson 13
  - #39 Back Arm Lifts
  - #40 Advanced Leg Stretch
  - #41 Front Thigh Press up
- Lesson 14
  - #42 Neck/Side to Side
  - #43 Diagonal Slide
  - #44 Bridging March
- Lesson 15
  - #45 Touch Hands
  - #46 Hip Lift
  - #47 Spinal Twist
- Lesson 16
  - #48 Sit Cross Forward
  - #49 Side Thigh Chest
  - #50 Hands Knees Press
- Lesson 17
  - #51 C Stretch
  - #52 Lower Leg Lift
  - #53 Ankle Point and Flex
- Lesson 18
  - #54 Wrist Stretch
  - #55 Lower Leg Circles
  - #56 Back Lying Leg Stretch
- Lesson 19
  - #57 Armhook Combo
  - #58 Forward Straddle with Hand Walk
  - #59 Hands and Knees Sit Reach
- Lesson 20
  - #60 Peekaboo
  - #61 Shoulder Blade Squeeze
  - #62 Hands and Knees Sit Back
- Lesson 21
  - #63 Forward Stretch
  - #64 Side Lying Leg Extension
  - #65 Hands Knees Arm Leg Reach
- Lesson 22
  - #66 Side Straddle with Hand Walk
  - #67 Double Leg Lift
  - #68 Seated Hip Stretch
- Lesson 23
  - #69 Inner Thigh Advanced
  - #70 Ankle Side to Side
  - #71 Bridging Straight Leg
- Lesson 24
  - #72 Wrist Behind
  - #73 Half Straddle Side
  - #74 Hands Knees Look
- Lesson 25
  - #75 Straight Back Overhead
  - #76 Hip Lift Advanced
  - #77 Combination Back Stretch
- Lesson 26
  - #78 Wrist Circles
  - #79 Straight Legs Forward
  - #80 Front Double Leg Lift

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Physical Education Faculty

Stretch and Flex

Stretch and Flex Image

Click here to order Stretch and Flex

Welcome to Stretch and Flex

Stretch and Flex is an innovative physical education teleweb course using video lessons, interactive web sites, and a self-paced manual.

The Stretch and Flex teleweb course teaches you how to correctly perform stretching exercises without risking injury. This course was developed not only for the average person but also for those individuals who may have minor disabilities, back problems, pregnant women, senior citizens, or anyone with limited flexibility.

Each 30 minute Stretch and Flex video includes a series of guided stretches and a short relaxation period. You are always guided through every stretch by the instructor. The video lessons are very similar yet they build upon each other.

In order to fully participate with this course, you will be required to get in a sitting position (with or without a chair) as well as lie on your side and lie on your back. By using only these positions, anyone with a balance problem can fully participate.

By fully participating and completing this course you will gain valuable knowledge in the following areas:

Proper stretching and breathing techniques
Understanding contraindicated exercises (potentially harmful or detrimental exercises)
Performing stretches within your own physical limits
How to increase flexibility
Stress reduction hints to incorporate in your daily routine
Setting individual goals

Important points to remember :

Stretch only to your own limit
When you begin to feel your muscles burning you have stretched too far
Not all of the models where able to perform the stretches completely. This is not uncommon and you should not feel bad if you are not able to perform the stretches as they are described. As with all skills, practice will bring improvement. Keep in mind that the stretches (as they are intended to be performed) are described in the text to the right of the images. In some instances the images and descriptions are not identical - the descriptions are to be followed in these instances.

Each of the stretching exercises has its own web site.

Click each of the links below to view the individual stretching exercises:

Lesson 1

#1 Overhead Stretch

#2 Neck/Forward

#3 Neck/Half Circles

#4 Shoulder Hugs

#5 Half Straddle Forward

Lesson 2

#6 Pat the Back

#7 Back Tension Release

#8 Inner Thigh Hands

Lesson 3

#9 Neck/Ear to Shoulder

#10 Sit Side Reach

#11 Pelvic Tilt

Lesson 4

#12 Bent Knee Forward

#13 Side Thigh Stretch

#14 Bridging

Lesson 5

#15 Shoulder Circles

#16 Sitting Arm Extension

#17 Straddle Side

Lesson 6

#18 Elbow High

#19 Single Leg Lift

#20 Ankle to Nose

Lesson 7

#21 Armhook

#22 Sit Spinal Twist

#23 Back Extension

Lesson 8

#24 Double Wrist Lift

#25 Half Straddle Reach

#26 Back Straight Leg Extend

Lesson 9

#27 Halo Circles

#28 Inner Thigh

#29 Back Curl to Knee Circles

Lesson 10

#30 Armhook Extend

#31 Bent Knee Straddle

#32 Pat the Back Assist

Lesson 11

#33 Diagonal Reach

#34 Sitting Bent Knee Forward

#35 Chest Lift

Lesson 12

#36 Scarecrow

#37 Straddle Toes

#38 Front Lying Single Leg Lifts

Lesson 13

#39 Back Arm Lifts

#40 Advanced Leg Stretch

#41 Front Thigh Press up

Lesson 14

#42 Neck/Side to Side

#43 Diagonal Slide

#44 Bridging March

Lesson 15

#45 Touch Hands

#46 Hip Lift

#47 Spinal Twist

Lesson 16

#48 Sit Cross Forward

#49 Side Thigh Chest

#50 Hands Knees Press

Lesson 17

#51 C Stretch

#52 Lower Leg Lift

#53 Ankle Point and Flex

Lesson 18

#54 Wrist Stretch

#55 Lower Leg Circles

#56 Back Lying Leg Stretch

Lesson 19

#57 Armhook Combo

#58 Forward Straddle with Hand Walk

#59 Hands and Knees Sit Reach

Lesson 20

#60 Peekaboo

#61 Shoulder Blade Squeeze

#62 Hands and Knees Sit Back

Lesson 21

#63 Forward Stretch

#64 Side Lying Leg Extension

#65 Hands Knees Arm Leg Reach

Lesson 22

#66 Side Straddle with Hand Walk

#67 Double Leg Lift

#68 Seated Hip Stretch

Lesson 23

#69 Inner Thigh Advanced

#70 Ankle Side to Side

#71 Bridging Straight Leg

Lesson 24

#72 Wrist Behind

#73 Half Straddle Side

#74 Hands Knees Look

Lesson 25

#75 Straight Back Overhead

#76 Hip Lift Advanced

#77 Combination Back Stretch

Lesson 26

#78 Wrist Circles

#79 Straight Legs Forward

#80 Front Double Leg Lift

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Lesson 1

Lesson 2

Lesson 3

Lesson 4

Lesson 5

Lesson 6

Lesson 7

Lesson 8

Lesson 9

Lesson 10

Lesson 11

Lesson 12

Lesson 13

Lesson 14

Lesson 15

Lesson 16

Lesson 17

Lesson 18

Lesson 19

Lesson 20

Lesson 21

Lesson 22

Lesson 23

Lesson 24

Lesson 25

Lesson 26

Faculty

Stretch and Flex

Click here to order Stretch and Flex

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