Daily Physical Activity in Schools
Daily Physical Activity in Schools
Daily Physical Activity in Schools
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<strong>Daily</strong> <strong>Physical</strong> <strong>Activity</strong> <strong>in</strong> <strong>Schools</strong> | Sample Activities for Students<br />
HIPS AND WAIST<br />
Twister<br />
Stand with knees slightly bent, feet<br />
shoulder-width apart.<br />
Without mov<strong>in</strong>g hips or legs, slowly<br />
rotate the upper body from the waist<br />
up, twist<strong>in</strong>g to look beh<strong>in</strong>d.<br />
Repeat on other side.<br />
The Pretzel (hip stretch)<br />
Sit on the floor with right leg extended<br />
along the floor <strong>in</strong> front of you.<br />
Pull left leg over right leg <strong>in</strong> a bent<br />
position with left foot flat on the floor.<br />
Us<strong>in</strong>g the right hand, pull the left knee<br />
towards the chest.<br />
At the same time, twist torso to the left<br />
as far as possible.<br />
Place the left arm beh<strong>in</strong>d you for<br />
balance.<br />
Repeat on other side.<br />
Sitt<strong>in</strong>g Twists<br />
(range of motion activity for hips)<br />
Sit with legs bent and close to chest,<br />
arms at sides, and hands on floor for<br />
support.<br />
Keep<strong>in</strong>g legs together, slowly twist<br />
them from side to side, touch<strong>in</strong>g knees<br />
to the floor on each side.<br />
Hips, Sh<strong>in</strong>s, and Feet Stretch<br />
Stand with weight on right leg.<br />
Bend left leg and rest the left foot on<br />
the floor with “shoelaces fac<strong>in</strong>g the<br />
floor” to stretch the front of the foot.<br />
Tilt the hips forward (pelvic tilt) to<br />
stretch the hip flexors.<br />
Keep abdom<strong>in</strong>al muscles tight.<br />
Repeat on other side.<br />
Front Lunges<br />
Stand with feet shoulder-width apart.<br />
Take a giant step forward without<br />
mov<strong>in</strong>g the other foot.<br />
Bend front knee to 90 degrees while<br />
keep<strong>in</strong>g back leg straight. Rest hands<br />
on front thigh.<br />
Repeat on other side.<br />
Reach for the Sky (side stretch)<br />
Stretch arms overhead, first straight up<br />
then diagonally up.<br />
Reach up with both arms as if you are<br />
be<strong>in</strong>g pulled up to the ceil<strong>in</strong>g.<br />
Relax between stretches.<br />
Side Lunges<br />
Stand with feet spread wide apart,<br />
knees slightly bent, hands on hips.<br />
Move slowly from side to side by<br />
alternately bend<strong>in</strong>g and straighten<strong>in</strong>g<br />
each leg, keep<strong>in</strong>g upper body vertical<br />
and fac<strong>in</strong>g straight ahead.<br />
Torso Twist<br />
Lie on the back with knees bent and<br />
arms out to the sides on the floor.<br />
Slowly lower both knees down to one<br />
side, while try<strong>in</strong>g to keep both arms<br />
flat on the floor. Hold.<br />
Repeat with the other side.<br />
Crossover Stretch<br />
Lie on the back, and support body on<br />
bent elbows and lower arms (or lie flat<br />
on floor).<br />
Extend one leg on the floor and bend<br />
the other knee with foot flat on the floor.<br />
Press bent knee over straight leg<br />
towards the floor, keep<strong>in</strong>g hips as level<br />
as possible.<br />
Repeat on other side.<br />
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