M
aurice Pincoffs Canada © 2011
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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,
Lift your right shoulder up toward your ear
feeling the stretch up the left side of your neck. for one count. Then lift your left shoulder
Next rotate your head back for one count,
up for one count as you lower your right
stretching your chin to he ceiling and letting
shoulder.
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,
them until they are over your head. Reach your reach behind you and pull your right foot up.
right arm as far upward toward the ceiling as
Bring your heel as close to your buttocks as
you can for one count. Feel the stretch up
possible. Hold for 15 counts and repeat with
your right side. Repeat this action with your
left foot up.
left arm
.
