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STRETCHING ROUTINE
Warm up and cool down:
A successf ul exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and
pref erably three times a week, resting for a day between workouts. After sev eral months, you can increase y our workouts to four or
f ive times per week.
Warming up is an important part of your workout, and should begin ev ery session. It prepares y our body f or more strenuous
exercise by heating up and stretching out your muscles, increasing y our circulation and pulse rate, and delivering more oxy gen to
y our muscles. At the end of y our 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 f orward from
y our waist, letting y our back
and shoulders relax as y ou
stretch toward y our toes.
Reach down as far as you
can and hold f or 15 counts.
Shoulder Lift:
Lift your right shoulder up
toward y our ear f or one
count. Then lift y our left
shoulder up for one count as
y ou lower y our right
shoulder.
Inner Thigh Stretch:
Sit with the soles of y our f eet
together with y our knees
pointing outward. Pull y our
f eet as close into y our groin
as possible. Gently push
y our knees towards the floor.
Hold f or 15 counts.
Hamstring Stretch:
Sit with your right leg
extended. Rest the sole of
y our left foot against your
right inner thigh. Stretch
toward y our toe as far as
possible. Hold for 15 counts.
Relax and then repeat with
left leg extended.
Side Stretch:
Open y our arms to the side
and continue lifting them until
they are ov er y our head.
Reach your right arm as far
upward toward the ceiling as
y ou can f or one count. Feel
the stretch up y our right side.
Repeat this action with y our
left arm.
Calf-Achilles Stretch:
Lean against a wall with y our
left leg in front of the right
and y our arms f orward. Keep
y our right leg straight and the
left foot on the floor; then
bend the left leg and lean
f orward by mov ing y our hips
toward the wall. Hold, and
then repeat on the other side
f or 15 counts.
Head Roll:
Rotate y our head to the right
f or one count, feeling the
stretch up the left side of your
neck. Next, rotate your head
back for one count, stretching
y our chin to the ceiling and
letting your mouth open.
Rotate y our head to the left
f or one count, and f inally,
drop y our head to y our chest
f or one count.
