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Balance & Flexibility

Balance = the ability for the body to remain in a stable position when performing particular movements.

ACSM, 2022

Flexibility = physical activity achieved through stretching and by moving a joint through its range of motion.

Dynamic stretching

ACSM, 2022

It consists of controlled leg and arm movements that take you (gently) to the limits of your range of motion. In dynamic stretches, there are no bounces or “jerky” movements. It is intention & gentle! An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists. This is most beneficial for warming up BEFORE exercising.

Static stretching

ACSM, 2022

Consists of pushing the joint to its furthest point and then holding that position. A person can also assist someone to bring the joint through its range of motion. Most beneficial AFTER exercising and for increasing range of motion.


  • Improve athletic performance
  • Decrease the risk of injury
  • Increase your range of motion
  • More freedom of movement
  • Improved posture & balance
  • Improved mood/state of mind

Types of activites

  • Yoga
  • Tai Chi
  • Ballet
  • Dance
  • Stretching movements

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check your understanding

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check your understanding

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check your understanding

Be sure to log your workouts in Trainerize!

Time to workout!

You can choose one of these workouts or do one of your choice. If you choose your own, remember to put the link/resource in your notes for full credit.

Yoga For Stress | Under 15 mins | Beginner and Plus Size Friendly

functional fitness workouts

30 minutes flexibility & balance with WSU

15 minute balance training (No equipment)

30 minutes At-Home Pilates (No Equipment)