Stretch What You Loaded: Pattern Cool-Down
Each pair matches the strength patterns of the day with the muscles involved and picks a stretch for each one. Students review functional anatomy while they recover.
How to play
- Place five cards on the floor with the patterns of the day: squat, hinge, push, pull and lunge (1 min).
- In pairs, students write on each card the two muscles that worked the most in that pattern (2 min).
- Each pair chooses a gentle static stretch for every pattern and holds it 30 seconds per side (5 min).
- Group check: the teacher reviews the muscles listed and corrects common mistakes (2 min).
Rules
- Hold stretches without bouncing, at mild discomfort and never pain.
- Partners do not push or press on each other to stretch further.
- Each stretch must target a muscle written on the card.
Variations
Easier
The cards include a list of muscles to pick from.
Standard
Pairs identify the muscles and choose stretches on their own.
Harder
Students also note whether the muscle acts as a prime mover or a stabilizer.
Adaptations
- Limited mobility: seated stretches for the trunk, shoulders and neck.
- Visual impairment: the partner describes and talks the student into each position.
- Joint hypermobility: shorter stretches within a comfortable range.
Learning goals
- Link each strength pattern with the muscles involved.
- Choose suitable stretches for the cool-down.
- Support recovery after strength work.
Equipment for a class of 25
- mats: 30
- cards: 5
Teacher tip
Take a photo of the finished cards: they make a handy functional anatomy study guide.
PatioLab has "Stretch What You Loaded: Pattern Cool-Down" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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