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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
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.
SIDE STRETCHES
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.
SHOULDERLIFTS
Liftyourrightshoulderuptowardyour
earforonecount.Thenliftyourleft
shoulderupforonecountasyoulower
yourrightshoulder.
QUADRICEPSSTRETCH
Withonehandagainstawallforbalance,
reachbehindyouandpullyourrightfootup.
Bringyourheelasclosetoyourbuttocksas
possible.Holdfor15countsandrepeatwith
leftfootup.
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