Customer Service 1-888-707-1880
39
Dyaco Canada Inc. 2020
Email: [email protected]
STRETCHING
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,
stretching
your
chin
to
the
ceiling
and
letting
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
up
toward
your
ear
for
one
count.
Then
lift
your
left
shoulder
up
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
arm.
INNER
THIGH
STRETC
H
Sit
with
the
soles
of
your
feet
together
with
your
knees
pointing
outward.
Pull
your
feet
as
close
into
your
groin
as
possible.
Gently
push
your
knees
toward
the
floor.
Hold
for
15
counts.
5
TOE
TOUCHES
Slowly
bend
forward
from
your
waist,
letting
your
back
and
shoulder
relax
as
you
stretch
toward
your
toes.
Reach
down
as
far
as
you
can
and
hold
for
15
seconds.
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.
HAMSTRING
STRETCHES
Lean
against
a
wall
with
your
left
leg
in
front
of
the
right
and
your
arms
forward.
Keep
your
right
leg
straight
and
the
left
foot
on
the
floor;
then
bend
the
left
leg
and
lean
forward
by
moving
your
hips
toward
the
wall.
Hold,
then
repeat
on
the
other
side
for
15
seconds.
CALF/ACHILLES
STRETCH
Lean
against
a
wall
with
your
left
leg
in
front
of
the
right
and
your
arms
forward.
Keep
your
right
leg
straight
and
the
left
foot
on
the
floor;
then
bend
the
left
leg
and
lean
forward
by
moving
your
hips
toward
the
wall.
Hold,
then
repeat
on
the
other
side
for
15
seconds.
