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8. NOTES FOR HEALTHY TRAINING
EXERCISE 1: NECK STRETCHES
Tilt your head to the right and feel the tension
in your neck. Slowly, in a half circle, lower your head
to your chest and then rotate your head to the left side. Again
feel the pleasant tension in the other side of your neck.
You can alternate and repeat this exercise several times.
EXERCISE 2: STRETCHES FOR YOUR SHOULDER REGION
Alternately raise your left and right shoulders or both shoulders
simultaneously.
EXERCISE 3: SHOULDER STRETCHES
While standing, guide your right elbow to your left shoulder and allow your
right forearm to dangle behind your back. Then push the elbow as close as
possible to your right shoulder without causing any discomfort, and hold
this position for 10-15 seconds.
Repeat this exercise with your other arm.
EXERCISE 4: ARM STRETCHES
Alternately stretch your left and right arms toward the ceiling. Feel the
tension in the left and right sides of your body.
Repeat this exercise several times.
EXERCISE 5: STRETCHES FOR YOUR TRICEPS AND
OBLIQUE MUSCLES
Bend your right arm about 90 and guide it behind your head (as
depicted). Slightly bend your torso to the opposite side (e.g. when
stretching your right shoulder, bend to the left and vice versa). Hold this
position for 10-15 seconds and repeat the exercise with your other arm.
