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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 your 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 forward from
your waist, letting your back
and shoulders relax as you
stretch toward your toes.
Reach down as far as you
can and hold for 15 counts.
Shoulder Lift:
Lift your right shoulder up
toward your ear for 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 feet
together with your knees
pointing outward. Pull your
feet as close into your 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 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.
Calf-Achilles Stretch:
Lean against a wall with your
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 your 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
finally, drop your head to your
chest for one count.