Active Chain Stretching
Linked active stretches from feet to head, holding each position for just a few seconds with smooth movement.
How to play
- Group spread out.
- Sequence: ankles, calves, quads, hamstrings, hips, trunk, shoulders and neck.
- Hold each position for 5 seconds, then move smoothly to the next.
- Two rounds of the sequence.
Rules
- No bouncing.
- Keep breathing.
Variations
Easier
One slow round.
Standard
Two rounds.
Harder
The group memorizes the sequence and does it without a leader.
Adaptations
- Injuries: avoid the affected area.
- Limited mobility: seated sequence.
Learning goals
- Prepare the muscles.
- Learn a warm-up routine students can do on their own.
PatioLab has "Active Chain Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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