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The rest period required between strength training exercises may vary from person to person. This will
depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all
means, but do not allow this to exceed two minutes. Most people manage with half minute to one minute
rest periods.
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 possible. Hold for 15 counts
and repeat with 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 you can for one count. Feel the
stretch up left foot up.
