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Important Information 25
Workout information
Cat and Camel
Rest on your hands and knees. Round your back
by contracting your abdominal muscles and
tucking in your pelvis; hold for five seconds. Then
allow your back to sag toward the floor as you lift
your chect and head; hold for five seconds.
Repeat the combination 10 times.
Tilt your head gently toward one shoulder,
keeping your shoulders level and your face
pointed str aight ahead. Hold for fi ve seconds,
then tilt your head toward the other shoulder. and
hold for fi ve seconds. R e peat fi ve times on each
side.
In a smooth, continuous motion, make a circle
with your shoulders: Raise them up
towards your ears, pull them together behind you,
lower them to a resting position, then roll them
forward. Repeat then roll them forward. Repeat
10 times.
Prone on Elbows Supline Lumbar Rotation Knees to Chest
Lie on your stomach with your feet together. Rest
on your forearms with your elbows directly under
your sholdres. Relax lower back and abdomen
into the floor. Hold for 30-60 seconds or until
muscles feel looser
Lie on your back with your knees bent. Keeping your
knees together against the floor, roll your knees to one
side until you feel a stretch in your back or hip. Hold for
30-60 seconds or until muscles feel looser. Repeat on
opposte side.
Lie on your back. Bend your knees, and lift your
feet off the floo r. Grasp your knees with your
arms and pull your knees toward your chest.
Hold for 20 R epeat three to fi ve times..
EXERCISE GUIDELINES
Cervical Side Bends
Shoulder Circles
WARNING!
Before beginning this or any exercise program, you should consult your physician.This is
especially important for individuals over the age of 35 or individuals with pre-existinghealth
problems. Flexibility is a key to fitness. Stretch all major muscle groups at least two to three
times per week after a 5 to 10 minute warmup. Stretch just to the point of a gentle tug. If you
have back, joint, or other health problems, talk to your doctor first