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STRETCHING
Stretching should be included in both your warmup and cool down and should be performed after 3‐5
minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed
slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is
felt in the muscle and hold for 20‐30 seconds. Breathing should be slow, rhythmical and under control,
making sure never to hold your breath.
HEAD ROLLS
Rotate your head to the right for one count,
feeling the stretch up the left side of your neck.
Next rotate your head back for one count,
stretching your chin to the ceiling and letting your
mouth open. Rotate your head to the left for one
count, and finally, drop your head to your chest
for one count.
IDE STRETCHES
Open your arms to the side and continue lifting them
until they are over your head. Reach your right arm as
far upward toward the ceiling as you can for one
count. Feel the stretch up your right side. Repeat this
action with your left arm.
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SHOULDER LIFTS
Lift your right shoulder up toward your
ear for one count. Then lift your left
shoulder up for one count as you lower
your right shoulder.
QUADRICEPS STRETCH
With one hand against a wall for balance,
reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts and repeat with
left foot up.
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Dyaco Canada Inc 2020
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