©
2009
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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
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.
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