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15Workout Information
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EXERCISE GUIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the
age of 35 or individuals with pre-existing health problems.
Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup. Stretch just to
the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first.
Prone on Elbows
Lie on your stomach with your
feet together. Rest on your fore-
arms with your elbows directly
under your shoulders. Relax
lower back and abdomen into
fl oor. Hold for 30-60 seconds or
until muscles feel looser.
Supline Lumbar Rotation
Lie on your back with your knees
bent. Keeping your knees together
and your shoulders against the fl oor,
roll your knees to one side until you
feel a stretch in your back or hip. Hold
for 30-60 seconds or until muscles
feel looser. Repeat on opposite side.
Knees to Chest
Lie on your back. Bend your knees,
and lift your feet off the fl oor. Grasp
your knees with your arms and pull
your knees toward your chest. Hold
for 20 seconds. Repeat three to ve
times.
Cat and Camel
Rest on your hands and knees.
Round your back by contract-
ing your abdominal muscles and
tucking in your pelvis; hold for ve
seconds. Then allow your back
to sag toward the fl oor as you lift
your chest and head; hold for ve
seconds. Repeat the combination
10 times
Cervical Side Bends
Tilt your head gently toward one
shoulder, keeping your shoulders level
and your face pointed straight ahead.
Hold for ve seconds, then tilt your
head toward the other shoulder and
hold for ve seconds. Repeat ve
times on each side.
Shoulder Circles
In a smooth, continuous motion, make
a circle with your shoulders: Raise
them up towards your ears, pull them
together behind you, lower them to a
resting position, then roll them for-
ward. Repeat 10 times.
Wrist Extensor
Extend your right arm in front of you
with your palm up and your elbow
straight. Point your ngertips toward
the fl oor by bending at the wrist. Us-
ing your left hand, pull the back of
your right hand toward you gently.
Hold for 20 seconds; repeat three to
ve times with each arm.
Triceps Stretch
Place your right hand behind your head, palm facing your
head. With your left hand, grasp your right elbow and pull
downward until you feel a stretch in the back of your right
arm. Hold for 20 seconds; repeat three to ve times with
each arm.
Piriformis Stretch
Lie on your back. Bend your right knee
and lift it halfway to your chest. Grasp
your knee with your left hand and pull it
toward your left shoulder, keeping both
buttocks against the fl oor. Hold for 20
seconds; repeat three to ve times with
each leg.
Groin (Adductors) Stretch
Sitting with your back straight, bring the
soles of your feet together. Let your knees
lower toward the fl oor. Hold for 30-60 sec-
onds or until muscles feel looser.
Standing Quadriceps Stretch
Steady yourself with one hand. With the other, grab outside
leg at ankle, keeping body straight from knee to hip. Gently
pull foot up and towards the buttocks until you feel a stretch
along the front of the thigh. Thigh should be pulled straight
back and not drift to outside. Hold 20-30 seconds. For
variation, grab opposite ankle (i.e., grab right ankle with left
hand). Do two to three repetitions per leg.
One-Arm Pectoralis Stretch
Stand against an immobile structure like a
wall or a tree. While facing the wall, raise
your right hand out to your side at chest
height, palm against the wall. Turn your
body toward the left, away from the wall
and your extended arm, until you feel a
stretch. Hold for 20 seconds; repeat three
to ve times with each arm.
WARNING! Before beginning this or any exercise program, you should consult your physician. This is
especially important for individuals over the age of 35 or individuals with pre-existing health problems.
Achilles Stretch
Face the wall with your left foot ahead of your right, toes
straight ahead. Bend both knees, press your hips forward,
and lean into the wall. Keep both heels down and both knees
in line with your feet. Hold for 20 seconds; repeat three to ve
times with each leg.
Calf Stretch
Face a solid structure such as a wall with your left
foot ahead of your right, toes straight ahead. Bend
your left knee, press your hips forward, and lean
into the wall. Keep both heels down, your right leg
straight, and you left knee over your ankle. Hold
for 20 seconds; repeat three to ve times with
each leg.
WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the
age of 35 or individuals with pre-existing health problems.
Wrist Flexor
Extend your right arm in front of you,
palm down, elbow straight. Point
your ngertips toward the fl oor by
bending at the wrist. Using your left
hand, pull your right palm toward you
gently. Hold for 20 seconds; repeat
three to ve times with each arm.