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37
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 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
your waist, letting y our back
and shoulders relax as you
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 your ear f or 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 f eet
together with your knees
pointing outward. Pull your
feet as close into y our 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 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
you can f or one count. Feel
the stretch up your right side.
Repeat this action with your
left arm.
Calf-Achilles Stretch:
Lean against a wall with y our
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 y our 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 f inally,
drop y our head to y our chest
for one count.