Exercising Information
Page 9
Shoulder Lift
Rotate and lift your right shoulder up towards your ear for one count.
Relax then repeat for the lef
t
shoulder.
Repeat 3 - 4 times.
Calf / Achilles Stretch
Turn towards the wall and place both hands on it. Suppo
rt
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 li
ft
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.
Re
peat 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 fo
rw
ard over your feet.
Tighten the thigh muscles and hold for 5 seconds.
Re
lease and repeat
3 - 4 times.
Hamstring Stretch
Sit on the floor with your right leg extended and place your le
ft
foot
flat against the right inner thigh. Stretch for ward toward the right foot
and hold for 10 seconds.
Re
lax and then repeat with the lef
t
leg
extended.
Repeat 2 - 3 times.