Spear 1 - Bend

BEND
REPORT BY: GROUP 4

1. MADITH Z. EBRADO
2. Ronnel Duot
3. JEDDESA KHOLOD M. CORDERO
4. JOCILLE DALUBATAN
2
BEND:
• Plie inside bend
• Knee back bend
• Prone- knew bend
• Supine figure 4
Bends are versatile exercises and stretches that are integral to
various forms of physical activity, including dance, yoga, fitness
training, and rehabilitation exercises. Each bend focuses on different
muscle groups and enhances flexibility, strength, balance, and
coordination.
Four types of bends:

1.Plie Inside Bend – A graceful and controlled movement from ballet
that combines strength with flexibility.
2.Knee Back Bend – A deep, kneeling stretch that opens the chest
and shoulders while strengthening the core and lower body.
3.Prone-Knee Bend – A foundational exercise often used in yoga
and physical therapy to stretch the back and legs.
4.Supine Figure 4 – A highly effective stretch for releasing tension in
the hips, glutes, and lower back.
1. PLIE INSIDE BEND
- A plié is a fundamental ballet movement

where the dancer bends their knees while
keeping their back straight. An "inside bend"
could involve incorporating a side or lateral
bend of the upper body while maintaining the
plié.
- Target Body Parts: Thighs, calves, core

(abdominals and obliques), and lower back.
- Movement Description: Begin in a plié

position with feet turned out. Bend the knees
while lowering into a plié, and simultaneously
bend the upper body sideways (inside bend)
towards one side, ensuring to engage the core
and keep the shoulders aligned.
1. PLIE INSIDE BEND
- Purpose:
• Improves Flexibility and Balance: This exercise
combines the plié, a foundational ballet movement,
with a lateral bend of the upper body. It enhances
flexibility in the hips, inner thighs, and obliques while
promoting balance.
• Strengthens Lower Body and Core: It targets the
thighs, calves, lower back, and core muscles,
particularly engaging the abdominals and obliques.
The plié itself strengthens the quadriceps and glute
muscles.
• Enhances Coordination: Combining the plié with
an inside bend requires coordination between the
upper and lower body.
-Citation: "Plié," Encyclopaedia Britannica, Ballet
Terminology.
2. KNEE BACK BEND
- A back bend performed while kneeling. This
involves arching the back while maintaining a
kneeling position.
- Target Body Parts: Lower back, thighs

(quadriceps), hip flexors, and shoulders.
- Movement Description: Start in a kneeling
position with knees hip-width apart. Slowly
lean backward, arching the back while
reaching the arms backward to touch the heels
or hold onto the lower back for support. Ensure
to keep the core engaged to prevent strain on
the lower back.
2. KNEE BACK BEND
-Purpose:
• Increases Spinal Flexibility and Strengthens
the Core: The backbend from a kneeling position
focuses on stretching the spine and opening the
chest and shoulders. It increases spinal flexibility
and strengthens the muscles along the back and
core.
• Stretches Hip Flexors and Thighs: This
movement deeply stretches the hip flexors and
quadriceps, which is beneficial for anyone who
spends a lot of time sitting or has tight hips.
• Improves Posture: It encourages good posture
by strengthening the muscles that support the
spine and opening the chest area.
-Citation: "Backbend," Yoga Journal, Movement and
Flexibility.
3. PRONE KNEE BEND
A movement performed while lying face down (prone)

that involves bending the knees.
-Target Body Parts: Hamstrings, quadriceps, and

lower back.
-Movement Description: Lie down on your stomach

(prone position). Bend the knees to bring the feet
toward the glutes. You can hold the ankles with your
hands for a deeper stretch or simply keep the hands
flat on the ground.
3. PRONE KNEE BEND
-Purpose:
• Stretches and Strengthens Lower Body
Muscles: This movement stretches the
quadriceps and hamstrings while engaging the
lower back muscles. It's often used in
rehabilitation exercises to restore flexibility and
strength to the legs.
• Improves Lower Back and Hip Mobility: The
exercise promotes better mobility in the lower
back and hips, which is essential for activities
that require bending and lifting.
• Enhances Coordination: This movement
requires coordination and control, especially
when holding the ankles for a deeper stretch.
- Citation: "Prone Position Exercises," American
Council on Exercise (ACE).
Click to add picture
4. SUPINE FIGURE 4
A stretch done while lying on the back, where one leg

is bent to form a figure "4" with the other leg.
- Target Body Parts:

Glutes, hip flexors, lower back, and outer thighs.
- Movement Description:
Lie on your back (supine position). Cross one ankle
over the opposite thigh to form a figure "4." Pull the
bottom leg towards your chest to deepen the stretch,
feeling it in the outer hip and glutes of the bent leg.
Click to add picture
4. SUPINE FIGURE 4
- Purpose:
• Releases Tension in the Hips and Glutes: The
Supine Figure 4 is an excellent stretch for relieving
tightness in the hips and glutes, which can be
common due to prolonged sitting or repetitive
activities like running.
• Improves Flexibility in the Lower Back and Outer
Thighs: This exercise helps improve flexibility in the
lower back and outer thighs, which can reduce lower
back pain and improve range of motion.
• Supports Joint Health: Regular practice of this
stretch can help maintain healthy hip joints by
promoting a full range of motion and reducing the
risk of stiffness.
- Citation: "Figure 4 Stretch," Healthline, Stretching
Techniques.
THANK
YOU

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BEND

REPORT BY: GROUP 4

Four types of bends:

- A plié is a fundamental ballet movement

- Target Body Parts: Thighs, calves, core

- Movement Description: Begin in a plié

- Target Body Parts: Lower back, thighs

A movement performed while lying face down (prone)

-Target Body Parts: Hamstrings, quadriceps, and

-Movement Description: Lie down on your stomach

A stretch done while lying on the back, where one leg

- Target Body Parts:

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