Dyaco
Canada
Inc
2018
30
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.
IDE
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
.
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.
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.
