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 the head forward to stretch back of the 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 the left shoulder
• With the left hand, pull right elbow across the 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.