Customer Service 1-888-707-1880
22 Maurice Pincoffs Canada Inc. © 2010
STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed
slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is
felt in the muscle and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control,
making sure never to hold your breath.
HEAD ROLLS
SHOULDER LIFTS
Rotate your head to the right for one count, feeling
Lift your right shoulder up toward your ear for one
the stretch up the left side of your neck. Next rotate
count. Then lift your left shoulder up for one count
your head back for one count, stretching your chin
as you lower your right shoulder.
To the ceiling and letting your mouth open. Rotate
Your head to the left for one count, and finally,
drop your head to your chest for one count.
SIDE STRETCHES
QUADRICEPS STRETCH
Open your arms to the side and continue lifting
With one hand against a wall for balance, reach
them until they are over your head. Reach your
behind you and pull your right foot up. Bring your
right arm as far upward toward the ceiling as
heel as close to your buttocks as possible. Hold for
you can for one count. Feel the stretch up your
15 counts and repeat with left foot up.
right side. Repeat this action with your left arm.
