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Subject: Physical Education
Semester: 2
Period: 5
Week: 28
School Name:
Teacher’s Name:
Subject: Physical Education
Grade Level: Grade 5
Date: Week 28
Lesson Duration: 45 minutes
Week & Period: Week 28, Period 5
Topic: Trunk and Back Stretches
Sub-topic: Flexibility Exercises for Spine and Posture
Learning Objectives
By the end of the lesson, students should be able to demonstrate trunk and back stretches, explain their importance for posture and injury prevention, and reflect on flexibility improvement.
Previous Knowledge
Students already know lower body stretches and their benefits.
Instructional Materials
Mats, charts, pictures of spinal stretches.
Lesson Development – ABC Model
A – Anticipation (Warm-up / Starter)
Time: 5–10 minutes
Teacher leads students in side bends and shoulder shrugs. Teacher asks: “Why do we need to care for our back?”
B – Building Knowledge (Main Lesson Body)
Time: 25–30 minutes
Content:
- Definition of Trunk and Back Stretches: Trunk and back stretches are exercises that improve flexibility of the muscles around the spine, torso, and abdomen, helping the body move safely and efficiently.
- Explanation of Importance:
- Posture: Maintains proper spinal alignment while sitting, standing, or walking.
- Spinal Health: Reduces risk of stiffness, back strain, and spinal injuries.
- Movement Efficiency: Enhances bending, twisting, and reaching movements.
- Examples of Benefits: Improved range of motion, reduced risk of back pain, better sports performance, and safer daily activities.
- Examples of Trunk and Back Stretches:
- Cat-Cow Stretch: On hands and knees, arch and round the back to mobilize the spine.
- Seated Forward Bend: Sit with legs extended, reach forward to stretch lower back.
- Spinal Twist: Sit or stand, rotate torso gently to stretch obliques and spine.
- Cobra Stretch: Lie face down, lift chest using arms to stretch spine and open chest.
Teacher Demonstration / Practical Examples:
- Demonstrate each stretch slowly and with proper breathing.
- Emphasize controlled movements, holding for 10–15 seconds, and avoiding overextension.
- Highlight alignment cues: shoulders relaxed, back straight, and gentle movements for safety.
Practical Activities:
- Students perform cat-cow, seated forward bend, spinal twists, and cobra stretches in sequence.
- Practice deep breathing to enhance relaxation and muscle stretch.
- Work in small groups, observing each other’s posture and giving feedback.
- Record personal observations: which stretches feel easier, which require more effort.
Learners’ Activities (Expanded):
- Perform all trunk and back stretches safely and slowly.
- Provide and receive peer feedback on posture and technique.
- Discuss in groups how back flexibility helps in daily activities and sports.
- Reflect individually on changes in posture, comfort, and mobility after stretching.
Assessment Checks (Formative):
- Ask: “Explain one benefit of back flexibility.”
- Observe students’ control, posture, smoothness of movement, and breathing.
- Check understanding of which muscles are being stretched in each exercise.
Notes (Expanded & Detailed):
- Regular trunk and back stretching prevents back pain, improves posture, and enhances mobility.
- Helps in activities like sitting for long periods, lifting objects, and twisting safely.
- Controlled, consistent stretching is key to safe and effective flexibility improvement.
- Can be combined with warm-up or cool-down routines for maximum benefit.
Assignments:
- Practice all trunk and back stretches daily for one week, noting which stretches feel easier or harder.
- Draw and label two trunk/back stretches showing proper posture.
- Write a paragraph explaining why back flexibility is important in daily life and sports.
- Observe a peer performing a stretch and provide feedback on form, posture, and breathing.
C – Consolidation (Conclusion & Assessment)
Time: 5–10 minutes
Summary: Trunk and back stretches improve spine health, posture, and flexibility. They reduce risk of injury and improve movement.
Evaluation Method: Exit slip/quiz: Name one trunk or back stretch and its benefit.
Assignment: Practice spinal twists and record how your back feels afterward.
Follow-up Activity: Add trunk stretches to daily warm-up routines.
Differentiation / Inclusive Strategies: Students with back pain are advised to perform mild stretches only. Teacher demonstrates alternative seated versions.
Teacher’s Reflection (After Class)
What worked well? ___________________________________________
What needs improvement? ____________________________________
Students’ engagement level: ☑ High ☑ Medium ☑ Low