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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
SHOULDER LIFTS
Rotate your head to the right for one count, Lift your right shoulder up toward your ear
feeling the stretch up the left side of your for one count. Then lift your left shoulder
neck. Next rotate your head back for one up for one count as you lower your right
count, stretching your chin to the ceiling and shoulder.
letting your mouth open. Rotate your head
to the left for one count, and finally, drop
your head to your chest for one count.
SIDE STRETCHES QUADRICEPS STRETCH
Open your arms to the side and continue. With one hand against a wall for balance,
Lifting them until they are over your head. reach behind you and pull your right foot up.
Reach your right arm as far upward toward Bring your heel as close to your buttocks as
the ceiling as you can for one count. Feel possible. Hold for15 counts and repeat with
the stretch up your right side. Repeat this left foot up.
action with your left arm.
