Page 9
Exercising Information
Hamstring Stretch
Sit on the floor with your right leg extended and
place your left foot flat against the right inner
thigh. Stretch forward toward the right foot and
hold for 10 seconds. Relax and then repeat with
the left leg extended.
Repeat 2 - 3 times.
Cool Down
To decrease fatigue and muscle soreness, you should also cool down by walking at a slow relaxed pace
for a minute or so, to allow your heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or three
times. Do this before your Aerobic Exercise session and also after you have finished.
Head Roll
Rotate your head to the right for one count,
feeling a slight pull on the left side of your neck.
Next, rotate your head back for one count,
stretching your chin. Then rotate your head to the
left for one count, feeling a slight pull on the right
side of your neck. Lastly, drop your head to your
chest for one count. Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your
back and shoulders relax as you lower your trunk.
Gently stretch down as far as is comfortable and
hold for 10 seconds.
Shoulder Lift
Rotate and lift your right shoulder up towards
your ear for one count. Relax then repeat for the
left shoulder.
Repeat 3 - 4 times.
Calf / Achilles Stretch
Turn towards the wall and place both hands on it.
Support yourself with one leg while the other is
placed behind you with the sole flat on the floor.
Bend the front leg and lean towards the wall,
keeping the rear leg straight so that the calf and
Achilles tendon are stretched hold for 5 seconds.
Repeat with the other leg.
Repeat 2 - 3 times.
Side Stretch
Open both arms to the side and gently lift them
above your head. Reach your right arm as high as
you can for one count, gently stretching the
muscles of the stomach and lower back. Repeat
the action with your left arm.
Repeat 3 - 4 times.
Inner Thigh Stretch
Sit on the floor and pull your legs toward your
groin, the soles of your feet together. Hold your
back straight and lean forward over your feet.
Tighten the thigh muscles and hold for 5
seconds. Release and repeat 3 - 4 times.
