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Dyaco Canada Inc 2021
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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; no 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, stretch your chin to the ceiling, and
let 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 toward your ear for
one count. Then lift your left shoulder 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 foot 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.
