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Stretching      Exercises          Done by: Green House(Li Ying, Augustine, Darie, Kenneth Kiang and Wei Jie)
Head RotationTurn your head clockwise 8 times slowly asyour neck may hurt if you do it quickly.Repeat the step, this time ...
Shoulder RotationMove your shoulders forward to exercise yourshoulder muscles.Do it 8 times continuously.Once done, do it ...
Arm StretchLift up your left arm and bring it to theopposite direction (straight)Lift up your right arm and straighten and...
Finger/Wrist Stretch Lift your arms and cross them over. Both your arms will grab each other Twist them and hold the posit...
Arm SwingingSwing both your arms forward for 10 times.DO NOT go too fast, it will hurt your armslater on.DO NOT randomly s...
PlankGo into a position where only your elbows andtoes are helping you to stay above ground andwith your palms together.Ho...
Hip RotationBoth of your arms grab your hipsRotate your hips clockwiseDo 8 roundsRepeat anti-clockwise
Hip Flexor StretchKneel on right kneePlace left foot in front, bending your knee.Place your left hand on your left leg for...
Thigh StretchLift up your left leg.Grab your left foot.Keep your knee pointing down.Pull up with light pressure.It is NOT ...
Hamstring StretchExtend left leg in front of you with the footbended.Bend your other knee and lean slightly.Keep your back...
Sit and ReachSit down on the floor.Extend your left legTuck your right foot into your thigh.Keeping your left knee straight...
Jumping JacksJump for 20 seconds and relax.
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Green House - Stretching Exercises

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Green House - Stretching Exercises

  1. 1. Stretching Exercises Done by: Green House(Li Ying, Augustine, Darie, Kenneth Kiang and Wei Jie)
  2. 2. Head RotationTurn your head clockwise 8 times slowly asyour neck may hurt if you do it quickly.Repeat the step, this time anti-clockwise.
  3. 3. Shoulder RotationMove your shoulders forward to exercise yourshoulder muscles.Do it 8 times continuously.Once done, do it 8 times again, this time yourshoulder moves backwards.
  4. 4. Arm StretchLift up your left arm and bring it to theopposite direction (straight)Lift up your right arm and straighten andstretch your left arm further.Do it for 8 secondsRepeat for the other arm.
  5. 5. Finger/Wrist Stretch Lift your arms and cross them over. Both your arms will grab each other Twist them and hold the position for 8 seconds Repeat with your higher arm going down while your lower arm going up.
  6. 6. Arm SwingingSwing both your arms forward for 10 times.DO NOT go too fast, it will hurt your armslater on.DO NOT randomly swing it, just straightforward.Repeat backwards.
  7. 7. PlankGo into a position where only your elbows andtoes are helping you to stay above ground andwith your palms together.Hold it there for 10 seconds.Rest for 2 seconds.Repeat 2 more times.
  8. 8. Hip RotationBoth of your arms grab your hipsRotate your hips clockwiseDo 8 roundsRepeat anti-clockwise
  9. 9. Hip Flexor StretchKneel on right kneePlace left foot in front, bending your knee.Place your left hand on your left leg forstability.Lean forward, bringing more weight onto yourfront leg.Hold for 15 seconds.Repeat for other leg
  10. 10. Thigh StretchLift up your left leg.Grab your left foot.Keep your knee pointing down.Pull up with light pressure.It is NOT a must to pull it up to your buttocks.Hold for 15 seconds.Repeat for right leg.
  11. 11. Hamstring StretchExtend left leg in front of you with the footbended.Bend your other knee and lean slightly.Keep your back straight.Hold for 15 seconds.Repeat for other leg.
  12. 12. Sit and ReachSit down on the floor.Extend your left legTuck your right foot into your thigh.Keeping your left knee straight, extend yourarms to reach for your left foot.Hold for 15 seconds.Repeat for right leg
  13. 13. Jumping JacksJump for 20 seconds and relax.

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