DIFFERENT

STRETCHES
NECK STRETCH
YOU CAN DO THIS WHILE SEATED OR STANDING.
• KEEP YOUR HEAD SQUARELY OVER YOUR SHOULDERS
AND YOUR BACK STRAIGHT.
• SLOWLY TURN YOUR HEAD TO THE RIGHT UNTIL YOU
FEEL A STRETCH IN THE SIDE OF YOUR NECK AND
SHOULDER.
• HOLD THE STRETCH FOR 15-30 SECONDS, AND THEN
SLOWLY TURN YOUR HEAD FORWARD AGAIN.
• REPEAT ON YOUR LEFT SIDE.
SHOULDER ROLLS
 SHOULDER ROLLS
• STAND OR SIT WITH YOUR FEET TOGETHER OR SLIGHTLY
APART. LIFT YOUR CHEST AS YOU STRAIGHTEN YOUR BACK. ...
• FIRST, LIFT YOUR SHOULDERS UP TOWARD YOUR EARS. ...
• COME BACK TO CENTER, THEN CHANGE THE DIRECTION OF
YOUR SHOULDER ROLLS, MAKING 5 TO 10 BACKWARD
CIRCLES.
• LOWER YOUR ARMS TO YOUR SIDES AND RELAX.
SIDE ARM STRETCH
TRICEP STRETCH
 TRICEP STRETCH

• STAND WITH YOUR BACK STRAIGHT AND YOUR FEET SHOULDER-WIDTH

APART.
• BRING YOUR LEFT ELBOW STRAIGHT UP WHILE BENDING YOUR ARM.
• GRAB YOUR LEFT ELBOW WITH YOUR RIGHT HAND, AND PULL YOUR LEFT
ELBOW TOWARD YOUR HEAD WITH LIGHT PRESSURE. ...
• HOLD 15 TO 30 SECONDS, THEN SWITCH ELBOWS.
CALF STRETCH
QUADRICEP STRETCH
 HERE IS HOW YOU DO THE PRONE QUADRICEPS
STRETCH:
• LIE ON YOUR STOMACH.
• BEND YOUR KNEE BACK AS FAR AS YOU ARE ABLE. GRAB
YOUR ANKLE IN ORDER TO PULL YOUR KNEE TOWARDS
YOUR BUTT.
• MAINTAIN POSITION FOR 30 SECONDS.
• RETURN TO STARTING POSITION.
• REPEAT EXERCISE 3 TO 5 MORE TIMES WITH EACH LEG.
OUTER THIGH STRETCH
 INNER THIGH STRETCH

• STAND WITH YOUR LEGS WIDE APART.

• SHIFT YOUR WEIGHT TO THE LEFT.
• ALLOW YOUR LEFT KNEE TO BEND UNTIL IT IS OVER YOUR LEFT
FOOT. ...
• KEEP YOUR FEET ON THE GROUND FACING FORWARD.
• HOLD FOR 20 TO 30 SECONDS.
• REPEAT THE STRETCH ON THE OPPOSITE SIDE, THEN REPEAT
THE STRETCH THREE TIMES ON EACH SIDE.
• SQUAT BY BENDING YOUR KNEES AND HIPS AT THE
SAME TIME.
• MOVE YOUR HIPS BACK LIKE SITTING ON A TOILET.
• PUSH YOUR KNEES OUT TOO SO YOUR THIGHS STAY
INLINE WITH YOUR FEET.
• DON'T LET YOUR KNEES CAVE IN TOO MUCH DURING
HEAVY SQUATS OR YOU MAY INJURE
YOUR KNEE JOINTS