Hello everyone, my name is Paula, I am a senior student majoring in Sports and Health Science at a university in Thailand. I would like to share my graduation projects as free courses. I hope these courses will be helpful to you. Focused primarily on stretching, the courses are easy to learn and suitable for all ages.

Stretching may help you: Improve your joint range of motion; Improve your athletic performance; Decrease your risk of injury. Research has shown that stretching can help improve flexibility, and, consequently, the range of motion of your joints. Better flexibility may: Improve your performance in physical activities; Decrease your risk of injuries; Help your joints move through their full range of motion; Enable your muscles to work most effectively. Stretching also increases blood flow to the muscle. You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor, or soccer field.

Here are some tips to keep stretching safe: 1) Don't consider stretching a warm-up. 2) Strive for symmetry. 3) Focus on major muscle groups. 4) Don't bounce. 5) Hold your stretch. 6) Don't aim for pain. 7) Make stretches sport-specific. 8) Keep up with your stretching. 9) Bring movement into your stretching.

Each stretching session includes both static and dynamic stretches.