Exercising
Informa�on
Hamstring
Stretch
Sit on
the
floor
with
your
right
leg
extended and
place
your
lef
t
foot
flat
against
the
right
inner
thigh.
Stretch
forward
toward
the
right
foot
and
hold
for
10
seconds.
Relax and
then
repeat
with
the
lef
t
leg
extended.
R
epeat
2 - 3
�mes.
Cool
Down
To decrease
fa�gue
and muscle
soreness,
you
should
also cool
down
by
walking
at a
slow
relaxed
pace
for
a minute or
so,
to
allow
your
hear
t rate to return to
normal.
Warm
Up
and Cool
Down
Exercises
Hold
each
stretch
for
a minimum
of
ten seconds and
then
relax.
R
epeat
each
stretch
two
or
three
�mes.
Do
this
before
your
Aerobic
Exercise session and also
af
ter you
have
finished.
Head Roll
Rotate your
head
to
the
right
for
one
count,
feeling
a
slight
pull
on
the
lef
t side
of
your
neck.
Next,
rotate your
head
back
for
one
count,
stretching
your
chin.
Then
rotate your
head
to
the
lef
t
for
one
count,
feeling
a
slight
pull
on
the
right
side
of
your
neck.
Lastly
,
drop
your
head
to your
chest
for
one
count.
R
epeat
2 to 3
�mes.
Toe T
ouch
Slowly
bend
forward
from
your
waist,
le�ng
your
back
and
shoulders
relax as you
lower
your
trunk.
Gently
stretch
down
as
far
as is
comfor
table
and
hold
for
10
seconds.
Shoulder
Lif
t
Rotate and
lif
t your
right
shoulder
up
towards
your ear
for
one
count.
Relax
then
repeat
for
the
lef
t
shoulder.
R
epeat
3 - 4
�mes.
Calf
/ A
chilles
Stretch
Turn
towards
the
wall
and
place
both
hands
on
it.
Suppor
t
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.
R
epeat
with
the
other
leg.
R
epeat
2 - 3
�mes.
Side
Stretch
Open
both
arms to
the
side and
gently
lif
t
them
above
your
head.
R
each
your
right
arm as
high
as
you can
for
one
count,
gently
stretching
the
muscles
of
the
stomach
and
lower
back.
R
epeat
the
ac�on
with
your
lef
t
arm.
R
epeat
3 - 4
�mes.
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
�mes.
P
age
9
