This document provides instructions for several stretching exercises. It describes how to properly stretch the neck, wrists, hamstrings, ankles and do pushups. The neck should be stretched in straight lines by tilting the head side to side and front to back. Wrists should be stretched with small circular motions. Hamstrings are stretched by bending at the waist to touch the floor. Ankles are stretched by rotating the foot while balancing on one leg. Pushups are to be done with straight back, hips and legs in line while pushing up with arms.

2. Neck
Never move your neck in
circular motions. It's been
discovered that this grinds the
discs in you neck and will cause
you damage!
Move your neck in straight
lines, first tilt your head to the
right and hold it for about a
minute, then tilt your head to
the left,hold for a minute. Also
tilt your head forwards and
backwards. (You may also do
the diagonal directions.)

3. Wrists
Hold your arms straight out (so
that they are in line with your
shoulders). Use your wrist to
turn your hands in small,
circular movements. First
clockwise 10 times, then
counter-clockwise 10 times.

4. This is to stretch out the
tendons on the back of your
legs. Keep your legs straight.
bend forward at the waist and
reach for the floor. If you cant
make it just hold your position
and let all the air out of your
lungs. Breath slowly and
deeply, and lower yourself a
bit each time you breath out.

5. BalAnce yourself on one leg.
using your ankle, turn your
foot (on the lifted leg) in
circular motions. Do this about
ten or twenty times, then turn
the other way ten or twenty
times. Then switch legs.

6. This exercise is a classic,
everybody heard of this.
WeIther your in karate or in the
army, you'll be doing push-ups!
Everyone should know how to do
a proper push up, but just
incase you don't I'll do my best
to describe it. get down on the
ground so that your weight is
supported by your hands and
your feet. Using you arms, push
your body up. The pivot point is
at your feet. Keep your back
straight. Dont stick your bum
out. Your entire back hips and
legs should be in line. The
standard push-up is done on

7. This is a very common
stretch in the martial
arts. So common infact
that I managed to find a
sprite showing exactly
how its done.

8. Balance yourself on one leg.
Turn your lifted leg in wide
circular motions (towards the
outside of your body). Turn it at
the hip. If your doing it
correctly you will feel a 'click'
at a certain point of the circle.
Dont fret, this is normal. After
doing this about ten or so times,
switch legs.

9. Sit down on the ground
holding the soles of your
feet together in front of
your groin. Try to bring
your knees to the ground.
Loosen it out by moving
your knees up and down.
(like a butterfly flaping
it's wings!)