21
STRETCHING ROUTINE
Warm up and cool down
:
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and
preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or
five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise
by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.
At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down
exercises on the following pages:
Toe Touch:
Slowly bend forward from your
waist,
letting
your
back
and
shoulders relax as you stretch
toward your toes. Reach down as
far as you can and hold for 15
counts.
Shoulder Lift:
Lift your right shoulder up toward
your ear for one count. Then lift
your left shoulder up for one count
as you lower your right shoulder.
Inner Thigh Stretch:
Sit with the soles of your feet
together with your knees pointing
outward. Pull your feet as close
into your groin as possible. Gently
push your knees towards the floor.
Hold for 15 counts.
Hamstring Stretch:
Sit with your right leg extended.
Rest the sole of your left foot
against your right inner thigh.
Stretch toward your toe as far as
possible. Hold for 15 counts.
Relax and then repeat with left leg
extended.
Side Stretch:
Open your arms to the side and
continue lifting them until they are
over your head. Reach your right
arm as far upward toward the
ceiling as you can for one count.
Feel the stretch up your right side.
Repeat this action with your left
arm.
Calf-Achilles Stretch:
Lean against a wall with your left
leg in front of the right and your
arms forward. Keep your right leg
straight and the left foot on the floor;
then bend the left leg and lean
forward by moving your hips toward
the wall. Hold, and then repeat on
the other side for 15 counts.
Head Roll:
Rotate your head to the right for
one count, feeling the stretch up the
left side of your neck. Next, rotate
your head back for one count,
stretching your chin 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.
