Stretching program

A stretching program can help you to maintain your flexibility.

These stretches should be performed a few times each week. A stretching program should be performed before and after the aerobic and strength program.

Examples of a stretching program

1. Side neck stretch

• Slowly tilt head towards one shoulder.
• Hold for 10 seconds.
• Repeat two to three times.
• Repeat toward other shoulder.

2. Thoracic stretch

• Hold hands behind your back as shown.
• Move your hands away from your back.
• Hold for 20 seconds.
• Repeat two to three times.

3. Shoulder rotation

• Place hands on your shoulders as shown.
• Slowly make forwards and backwards circles with your elbows.
• Repeat five times each way.

4. Shoulder stretch

• Gently pull on your elbow with your other hand until a stretch is felt in the shoulder.
• Hold for 20 seconds.
• Repeat two to three times.

5. Triceps stretch

• Gently pull on raised elbow until a stretch is felt in the arm.
• Hold for 20 seconds.
• Repeat two to three times.

6. Quadriceps / Thigh stretch

• Pull your foot towards your buttock until a stretch is felt in the front of your thigh.
• Hold for 20 seconds.
• Repeat two to three times.

7. Calf stretch

• Place hands on a wall or a bench.
• Slowly lean forwards until you feel a stretch in the back of your calf.
• Hold for 20 seconds.
• Repeat two to three times.

8. Side stretch

• Reach one arm straight over your head.
• Lean to that side as far as is comfortable.
• Hold for 20 seconds.
• Repeat two to three times.

9. Hamstring stretch

• Place your foot on a block.
• Slowly lean forwards until you feel a stretch in the back of your thigh.
• Hold for 20 seconds.
• Repeat two to three times.