Stretches

There are two types of stretches in aerobics: maintenance and developmental stretches. Maintenance stretches aim to maintain flexibility and are usually held for 8-10 seconds. Developmental stretches are performed in the cool down component (together with maintenance stretches) and aim to increase flexibility. They are therefore held for a longer period of time i.e. 15-30 seconds. The muscles that are targeted for this type of stretching include the hamstrings and adductors. These muscles get ‘tight’ in everyday life from sitting down, sprinting, driving etc. and it is important that the muscles are ‘lengthened’ in the cool down component by gradually relaxing the muscle whilst maintaining a mild tension.

Choose your stretches . . .

For your ease of use we have split our stretches into two distinct groups, warm-up and cool down stretches. Please choose which you would like to view.