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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; no 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, stretch your
chin to the ceiling, and let your mouth
open. Rotate your head to the left for
one count, and finally, drop your head
to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear
for one count. Then lift your left
shoulder for one count as you lower
your right shoulder.
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 foot left arm.
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.
