TRAINING INFORMATION
STRETCHING ROUTINE
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 following warm up and cool down exercises:
1. 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.
3. 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.
4. 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.
2. 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.
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