Dyaco Canada Inc 2017
23
STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed
after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements
should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch
until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should
be slow, rhythmical and under control, making sure never to hold your breath.
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.
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.
