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STRETCHING EXERCISES
Before beginning and ending any toning workout session, you need to warm up and cool down the body with stretching exercises. Here are some exercises that you can use. Some stretching rules-of-thumb are:
Stretch with gentle and slow movements. Jerky motions are not effective and can cause injury.
When possible, do each stretch on each side of the body. It needs a complete workout.
Do not stretch injured muscles unless your healthcare provider approved your doing so beforehand.
Hold each stretch for approximately 30 seconds.
Only stretch to the point where you can feel a little tension, not pain.
Calves
Standing roughly 2 feet from a post, facing it, position your hands on the post. Gently stretch your right leg out straight behind you. Keep your foot flat on the floor. Lean into the post with your left leg bent at the knee. Hold for about 30 seconds. Return to the start position. Repeat with other leg.
Thighs
Standing on your left foot, near a post or chair for support, if you prefer, gently pull your right heel toward your buttocks. Hold your right ankle with your right hand, keeping your back straight, knees together, body in a straight line. Hold for about 30 seconds. Return to the start position. Repeat with other leg.
Hamstrings
Sitting on the floor, with your legs straight out and spread apart, reach out with your arms in front. Gently lean over, reaching towards your toes, chest heading down to the floor. Hold for about 30 seconds. Return to the start position.
Shoulders & Chest
With your feet shoulder-width apart, stand with your chin down, hands folded behind your back. Gently stretch your shoulders back and downward so that your shoulder blades are touching. Suck in your abdomen, no lower back arching allowed.
Hold for about 30 seconds.
Pectorals (Chest)
Standing by a post, face your right side to the post. Step forward with your right leg. With your right forearm on the wall, shoulder at about a right angle, turn your upper body away from the wall. Hold for about 30 seconds. Return to start position. Repeat with other side.
Shoulders
With your feet shoulder-width apart, stand and reach up with your right arm. Bend your right elbow, bringing your hand down, behind your head right between your shoulder blades. Then lift up with your left arm, hold your right elbow and pull it toward your head.
Hold for about 30 seconds. Return to start position. Repeat with other arm.
Side Flexors
With your feet shoulder-width apart, stand and raise your arms up over your head. Bend your elbows and hold your forearms with your hands. Reach up with your left elbow, while bending gently to the right. Hold for about 30 seconds. Return to the start position. Repeat on the other side.
Buttocks
On mat or carpeted area, lie on your back. Lift your right knee up to your chest. Grasp your knee, wrapping both arms around it. Hold for about 30 seconds with your head, shoulder and left leg all in relaxed positions. Repeat with other leg.
Groin
On a mat or carpeted area, sit up straight. Bring your ankles together with your hands toward your groin. Push down on your knees with your elbows. Hold for about 30 seconds. Return to start position.
Lower Back
On a mat or carpeted area, lie on your back, hands behind your head. With feet and legs together, bend your legs at the knees, so that your calves and thighs are at a right angle.
Press your shoulders on the ground while bringing both knees over to the ground on the right. Hold for about 30 seconds. Return to the start position. Repeat on other side.
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