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Hello my wonderful students, on behalf of my teammate and I, I say a big congratulations 🎉 🎉 🎉 🎉 to each and everyone that has persevered since the first week of this season till this last week! Wether you have been making entry or not, so long as you have been consistently following our training, you have won the race for loving your body. It's not easy. I must admit that you all did marvelously well. It's not about being selected for weekly support, but about loving your body, about keeping on moving despite the pains and the difficulties you all encountered. We truly appreciate you all. But don't stop here, keep moving. Each week, we will keep dropping programs for you to follow in this community. Be consistent, don't quit because of support. ![1000490512.jpg](https://cdn.steemitimages.com/DQmWEFWvAbgHyx49j9FbxZdnd2qwwmidyi5eEArnZFYwUUK/1000490512.jpg) ### Week 6 Welcome to week 6 and the final week in this season! This week is going to take another dimension. Since from week one, we have been presenting different exercise programs that targeted different body parts and different muscle groups. Now, it is time to delve into a very important aspect of exercise that can help you enjoy your programs without problems and that is **stretches**. Yes, this is very important that we recognise and practice them before and after each exercise day. Most people tend to neglect this stretches and they suffer the consequences. As our dear students, it is good you master stretches and never let it go. But what exactly is **stretch**? What are the types and the areas it is targeted? What are the benefits? ### Stretches Muscle stretching is a type of exercise to condition the muscles before physical activity and relax them after it. This is to say that stretches are done both before and after exercises **stretches grouped according to period** There are several types of stretches, but the most commonly used are **static stretches** and **dynamic stretches**. **Static stretches** As the name suggests, it is performed by stretching the muscle without movement, maintaining a posture for a few seconds, its duration ranges from a minimum of 10 seconds to a maximum of 20. This, when carrying out this form of stretches, you are not going to move the body after assuming the position but remain that way until the said number of minutes is over. These type of stretches are best done after each exercise period. **Dynamic stretches** They are performed with gentle movements in each muscle group and their execution should not exceed 20 seconds per exercise. These ones are done mostly before exercise begins. They should always be the first things to do once you are ready to exercise because they help to activate the muscles or to send messages to the parts of the body that an exercise is about to begin. The stretches are performed full-body, starting from the feet to the head or vice versa, covering each area of the body, since in any physical activity we involve the whole body. **Goal of Stretches** The main goal is to condition the body before an intense activity and after the activity relax them to decrease the pains of intense activity. **Benefits** * Reduce the risk of injury, as we are conditioning the body for a greater effort. * It allows us greater and better mobility * It promotes better circulation. * Reduces post-exercise muscle soreness. ![1000490512.jpg](https://cdn.steemitimages.com/DQmWEFWvAbgHyx49j9FbxZdnd2qwwmidyi5eEArnZFYwUUK/1000490512.jpg) **stretches grouped according to the target areas** Stretches are also grouped according to the area of the body we are targeting or according to the muscle groups. Below are some of them **Feet** While standing, we take one foot off the ground, while we lean on the other, and make movements up and down, then from right to left, at the end we change feet and do the same. **Legs** We rest the arms on a fixed surface, leave one leg in front, bending the knee at a 90-degree angle and the other leg we stretch it to its full extent backwards, hold the posture for 10 to 20 seconds and then repeat with the other leg. **Twins** We look for a low step and stand on the edge, leaving half of the foot on the concrete and the heel part in the air, now we lower the heels without touching the ground and go back up maintaining balance. **Torso** Standing with the legs a little more than hip width apart, hands on the waist, now we turn to one side holding the posture for 10 to 20 seconds and then turn to the other side. **Back -hip** In the previous starting position, we bend the torso to the front and lower as much as we can, making the attempt to touch the feet, if possible we hold the ankles to stretch better, maintain the posture and then slowly rise and stretch the torso back as much as possible, maintaining posture and balance. **Shoulders** We put our hands on our shoulders and make backward and forward circles. **Arms** We bend the arm back above the head and with the other hand we touch the elbow trying to stretch the arm as far back as possible, we hold the tension for 10 to 20 seconds and then we do it with the other arm. **Neck -head** We bring the chin to the chest and then we go up and bring the head back, then we turn to the right and then to the left, with gentle movements Note that the goal and the benefits are the same with the first grouping. Below are 3 different videos that demonstrate some stretch moves for the purpose of this lesson. There are still others but we just want to limit ourselves to these ones at the moment. Carefully watch them and learn. https://youtu.be/vB1CA1W-CcQ?si=zTzyCMGJdkownMQh https://youtu.be/krRzYbAynvE?si=pVzWmSUc8mRdgYDF https://youtu.be/oAABpdjrDB0?si=hRIBphsMtmTaFnt2

![1000490512.jpg](https://cdn.steemitimages.com/DQmWEFWvAbgHyx49j9FbxZdnd2qwwmidyi5eEArnZFYwUUK/1000490512.jpg) ### Students' Tasks * Carefully watch the videos above, and practice the ones you can and that are suitable for warmup before starting exercise and the ones that are suitable for after exercise. Do them on your own. * Upload a 5 minutes video or more that follows the following order on the table below . You can choose to edit the video to add the 2 together but do not edit when you are carrying out each of them below Types|Duration |---|---| Dynamic stretches (warmup)|1 minutes, 30 seconds (do not edit the video) Static stretches|3 minutes 30 seconds (do not edit the video). You have the liberty to choose the ones to do from the different stretches presented in the video but each one should not be less than 10 seconds and try to demonstrate the ones that target all body parts. * Explain each of the stretches you have done in your video and how you did them including the impact they have on you * At the end of these season, what is your determination with regards to regular exercises that shows that you love your body? *Please note that even after this season, we will keep dropping weekly exercise programs for participation which you can post in any community of your choice but using a unique tag that can help us track your progress. Don't miss out!* ![1000490512.jpg](https://cdn.steemitimages.com/DQmWEFWvAbgHyx49j9FbxZdnd2qwwmidyi5eEArnZFYwUUK/1000490512.jpg) ### Grading Video| 4.5 |---|---| Last 2 questions|2 points each Overall presentation|1.5 **Total score**|**10** ### Rules for participation: ° Publish your entry in any community of your choice or on your blog. But we have a community for fitness [SteemFit & StayFit](https://steemit.com/trending/hive-150419) in case you will like to publish there. ° The post must be steem exclusive article and you must use #steemexclusive hashtag. ° The title of the post should be: "Learning challenge s23w6: "I Love My Body /Static/Dynamic Stretches ". ° add your own images that you took during your program, at least 3. DO NOT GET ANYONE FROM ANY SOURCE EXCEPT YOURS. ° Use this compulsory hashtag that will be used to track your entry- #luvurbodylc-s23w6. ° Drop the link to your entry at the comment section of this assignment post. This is very important and compulsory. ° your entry can be in any language of your choice ° Plagiarism and AI publications of any sort will disqualify your entry. Be guided! Entry will start on Monday, March 24, at 0:00 UTC, and ends on Sunday, March 30, at 23:59 UTC. Posts made outside this period will be disqualified. ![1000490512.jpg](https://cdn.steemitimages.com/DQmWEFWvAbgHyx49j9FbxZdnd2qwwmidyi5eEArnZFYwUUK/1000490512.jpg) ### How winners will be rewarded 4 winners will be selected at the end of the week and be rewarded by SC01 We are open to questions at the comment section *Success to everyone!* Cc: @genomil Links for all the tasks in this season 23 are below [Week 1](https://steemit.com/steemfit-stayfit/@ngoenyi/learning-challenge-s23w1-love-your-body-cardiovascular-exercises) [Week 2](https://steemit.com/steemfit-stayfit/@ngoenyi/learning-challenge-s23w2-love-your-body-shadow-boxing-and-arm-circle-exercises) [Week 3](https://steemit.com/steemfit-stayfit/@ngoenyi/learning-challenge-s23w3-love-your-body-i-love-my-body-jump-squats-side-squats-and-lunges-let-s-build-lower-body-muscles) [Week 4](https://steemit.com/steemfit-stayfit/@ngoenyi/learning-challenge-s23w4-i-love-my-body-plank-shoulder-tap-and-burpee) [Week 5](https://steemit.com/steemfit-stayfit/@ngoenyi/learning-challenge-s23w4-i-love-my-body-sit-up-reverse-crunch) ![1000490512.jpg](https://cdn.steemitimages.com/DQmWEFWvAbgHyx49j9FbxZdnd2qwwmidyi5eEArnZFYwUUK/1000490512.jpg)

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