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EXERCISE 3: SHOULDER STRETCHES
While standing, guide your right elbow to your left shoulder and allow
your right forearm to dangle behind your back. Then push the elbow as
close as possible to your right shoulder without causing any discomfort,
and hold this position for 10-15 seconds.
Repeat this exercise with your other arm.
EXERCISE 4: ARM STRETCHES
Alternately stretch your left and right arms toward the ceiling. Feel
the tension in the left and right sides of your body.
Repeat this exercise several times.
EXERCISE 5: STRETCHES FOR YOUR TRICEPS AND
OBLIQUE MUSCLES
Bend your right arm about 90° and guide it behind your head (as
depicted). Bend your body slightly to the opposite side (i.e. bend
your body slightly to the left when stretching your right shoulder and
vice versa). Hold this position for 10-15 seconds and repeat the
exercise with your other arm.
EXERCISE 6: STRETCHING THE QUADRICEPS
(FRONT THIGH)
Support yourself with one hand against the wall and grasp your foot
with the other, as depicted, and pull to stretch your quadriceps. While
doing so, move the embraced heel as close as possible (without pain)
towards the buttocks.
Hold this stretch for approx. 5-10 seconds (warm up) or approx.
30-40 seconds (cool down), and repeat with the other foot.
Repeat the exercise at least twice on both sides.
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