STRETCHES , FLEXIBILITY , RANGE of MOTION

EXECISE , COOLDOWN , then STRETCH

SOME AFTER EXERCISE COOLDOWN OPTIONS

• SLOW DOWN BY INCREASING THE TIME BETWEEN THE MOVEMENTS BY 1 SECOND UNTIL 15 SECONDS LAPSE
• 2 MINUTE SLOW WALK

STRETCH IMPORTANCE

STRETCHES = IMPORTANT FOR RETURNING MUSCLE LENGTH TO ITS PRE- ACTIVITY LENGTH ( IF MUSCLES ARE ALLOWED TO STAY SHORT THEY WILL PULL THE SKELETAL FRAME OUT OF CORRECT ALIGNMENT , RESULTING IN BENT KNEES , BENT FORWARD AT THE HIPS , ROUNDED SHOULDERS , HUNCHED BACK = OUCH )

# STRETCHES

# WRIST MUSCLES STRETCH

# CALF = STRAIGHT LEGS , FEET FLAT ON FLOOR , BODY ABOUT 45* AND UPPER BODY LEANING ON KITCHEN SINK

# QUADS ( upper front leg )

ONE HEEL TO BUTTOCK WITH KNEES TOGETHER , LEANING AGAINST KITCHEN SINK or MORE COMFORTABLE = LAY ON YOUR SIDE ON BED

# HAMS ( upper back leg )

2 CHAIRS = SIT ON ONE CHAIR WITH STRAIGHT LEGS AND FEET ON OTHER CHAIR

# UPVC. PIPE , ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS

• PECS. STRETCH ( upper chest muscles )

32mm Diam. UPVC PIPE

( ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS )

 # UPVC. PIPE FOR FLEXIBILITY & RANGE OF MOTION MOVEMENTS

NOTE: THE MOVES 1 TO MOVE 5 ARE ONE CONTINOUOUS SLOW SMOOTH MOVEMENT

# STANDING POSTURE STRETCH = STAND WITH YOUR BACK TO A WALL iIN THE " HANDS UP " POSITION , WITH HEELS , BUTTOCKS, UPPER BACK , BACK OF HEAD and ELBOWS TOUCHING THE WALL . 

THIS WILL STRETCH TIGHT MUSCLES THAT ARE PULLING THE HEAD FORWARD AND DOWN, and STRENGTHEN THE MUSCLES BETWEEN THE SHOULDER BLADES AND THE SPINE

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