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Workout Information
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.