Sample Lesson Plan: Stretching with Towels or Ropes

Towels and ropes allow for the use of longer levers during a stretch. Students who are less flexible are better able to keep their bodies in correct positions while stretching. Towels and ropes also allow them to relax more fully during the stretch.

During each of the following stretches, remember:

• Gently pull with the arms while relaxing the rest of the body.
• Whenever one or both legs are straight (whether sitting or standing), keep the knees soft, which means slightly bent. Never lock the knees!
• Hold each stretch for at least 10 seconds;
• Breathe continuously and evenly. Do not hold your breath.

The shaded area(s) in each picture illustrate the muscle(s) being stretched.

Keep knees soft - slightly bent.

Bend sideways as opposed to bending forward.

Keep knees soft.

Place hands on towel an easy distance apart.

Walk the hands up/down the towel until a comfortable stretch is felt.

Keep knees soft.

Keep knees close together.

Do not pull bent leg back!

Instead, push hip forward.

Toes up. This means that whenever the soles of the

feet are to be perpendicular to the floor, keep the

toes pointed at the roof. Do not allow them to

roll outwards.

Keep knees soft.

Toes up.

Knees soft.

Knees soft.

Place hands on towel whatever distance allows all four steps to be completed.

Knees soft.

The bent leg is crossed no farther up than the knee of the straight leg.

Toes up.

Knees soft.

Toes up.

Knees soft.

Toes up.

Knees soft.

Toes up.

Knees soft.

Hold foot in place with towel while pressing hip (on bent knee side) forward.

Toes up.

Knees soft.

Toes up.

Knees soft.

Bend to the side, not forward.