Stretching program

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
  • Slowly tilt head towards one shoulder.
  • Hold for 10 seconds.
  • Repeat two to three times.
  • Repeat toward other shoulder.
  • Hold hands behind your back as shown.
  • Move your hands away from your back.
  • Hold for 20 seconds.
  • Repeat two to three times.
  • Place hands on your shoulders as shown.
  • Slowly make forwards and backwards circles with your elbows.
  • Repeat five times each way.
  • 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.
  • Gently pull on raised elbow until a stretch is felt in the arm.
  • Hold for 20 seconds.
  • Repeat two to three times.
  • 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.
  • 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.
  • 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.
  • 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.