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STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be
performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension,
not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should be slow, rhythmical and
under control, making sure never to hold your breath.
HEAD ROLLS
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.
SIDE STRETCHES
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
.
SHOULDER LIFTS
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.
QUADRICEPS STRETCH
With one hand against a wall for
balance, reach behind you and pull
your right foot up. Bring your heel as
close to your buttocks as possible.
Hold for 15 counts and repeat with left
foot up.
