exercisesept2005

These exercises are for informational purposes. Always check with
your health professional before doing any exercises or beginning any
new sports.

Stretching can help your body when you exercise and just in general. It
reduces your risk of injury and it can help to relieve muscle soreness
after exercising. It can improve your posture and help you to relax.

Always warm up for at least 5 minutes before you do stretching
exercises. Some good warm-ups are:
riding an exercise bike
walking slowly
jogging in place

Start stretching exercises slowly and with control. Always breathe out
when you start the stretch and then breathe normally while you
perform the stretch.

Never bounce or force your body to go farther.

Do each stretch 3-5 times each side.

You only need to feel gentle tension; NEVER pain.

Here are some exercises and the directions:

NECK BENDS
Tilt your head toward one shoulder, keep your shoulders level and
your face pointed straight ahead. Hold position for 5 seconce, then tilt
your head toward the other shoulder and hold for 5 seconds.
Repeat the entire process 5 times.

SHOULDER CIRCLES
With smooth motions, circle with your shoulders. Raise them toward
your ears, pull them together behind you, lower them to a resting
position and then roll forward.
Repeat 10 times.

WRIST STRETCH (extension)
Put your right arm in from of you, palm down and elbow straight. Point
fingertips toward the floor by bending your wrist. Use your left hand
and pull your right palm toward you. Hold for 20 seconds.
Repeat 3-5 times on each arm.

WRIST STRETCH (flexion)
Put your right arm in front of you, palm up, and elbow straight. Point
your fingertips toward the floor, bending your wrist. Use your left hand
to pull your hand towards you. Hold for 20 seconds.
Repeat 3-5 times each arm.

TRICEP STRETCH
Put right hand behind your head, with your palm facing your head. Take
your left hand and grab your right elbow and pull downward just until
you feel the stretch in the back of your right arm. Hold for 20 seconds.
Repeat 3-5 times each arm.

CHEST STRETCH
Stand up against and facing a wall. While leaning against the wall bring
your right arm up to chest height with your palm facing the wall. Turn
your body to the left and away from the wall and your right arm until
you feel the stretch. Hold for 20 seconds.
Repeat 3-5 time on each arm.

STANDING HIP STRETCH
Stand approximately 2-3 feet from the wall. With your right side facing
the wall brace yourself with your right hand. Cross your left leg in front
of yoru right. Let your right hip lean to towards the wall. Bend to the
side at the hip and not at the waist.
Repeat 3-5 times each leg.

STANDING QUADRICEP STRETCH
While you are standing, grab your right ankle with your right hand and
pull it up towards your right buttock. Keep stomach muscles tight and
dont arch your back. Hold for 20 seconds.
Repeat 3-5 times each leg.

STANDING HEEL STRETCH
Face wall with toes straight ahead and your right foot ahead of your
left. Bend right knee, press hips forward, and lean into the wall. Keep
both heels on the floor and your left leg straight. Keep your right knee
over your ankle. Hold for 20 seconds.
Repeat 3-5 times each leg.

BENDING AND STRETCHING
Stand with your legs apart and bend forward and backward and side to
side.

EXERCISES WHILE LYING ON THE BED OR FLOOR:

Foot and toe exercises: Circle your feet and wiggle your toes. Do it in
both directions.

Rolling: Lie on your back, raise your arms above your head as far as
you can. Stretch and then roll side to side slowly.

Head and shoulder lifts: Lie on your back, take a deep breath and as
you exhale you lift your head and shoulders.

Leg circles: Lie on your side and raise one leg. Move it in a circular
pattern. Turn onto other side and repeat with the other leg.

EXERCISES SITTING IN A CHAIR:

Arm Circles: Place both arms in front of you and make a big circle with
each arm. Go in one direction and then change and go in the other
direction. Then stretch arms out to your sides and do the arm circles
again.

Push up: While seated in your chair, push down on the arms of your
chair and try to lift your body off the seat.

CAUTION: Make sure the chair is stable and of good condition enough
to support your weight in this exercise.