Pre Exercise Care Stretching Exercises:
Stretches for side of the neck:
 Sit or stand with arms hanging loosely at sides- Turn head to one side, then the other
- Hold for 5 seconds, each side
- Repeat 1 to 3 times
Stretches side of neck:- Sit or stand with arms hanging loosely at sides
- Tilt head sideways, first one side then the other
- Hold for 5 seconds
- Repeat 1-3 times
Stretches back of neck:- Sit or stand with arms hanging loosely at sides
- Gently tilt head forward to stretch back of neck
- Hold 5 seconds
- Repeat 1-3 times
Stretches side of shoulder and back of upper arm:- Stand or sit and place right hand on left shoulder
- With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds
- Repeat on other side
Stretches shoulder, middle back, arms, hands, fingers, wrist:- Interlace the fingers and turn palms outwards.
- Extend arms in front at shoulder height.
- Hold for 10 to 20 seconds, relax, and then repeat.
Stretches triceps, top of shoulders, waist:- Keep knees slightly flexed.
- Stand or sit with arms over the head.
- Hold elbow with the hand of the opposite arm.
- Pull elbow behind the head gently as you slowly lean to side until mild stretch is felt.
- Hold it for 10 to 15 seconds.
- Now repeat on other side.
Pre Exercise Care - Checking Equipments And Shoes  |
