LIFESTYLE 3 WISE MONKEYS
Stretches
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