This document provides instructions for various stretching exercises including neck mobility, shoulder circles, arm swings, hip circles, half squats, leg swings, lunges, ankle bounces and static stretches for the chest, biceps, upper back, and abdominal and lower back muscles. It also defines flexibility, stretching, and describes how to perform a headstand in 10 steps beginning from a child's pose position and lifting the body into an inverted vertical position supported by the hands and elbows.

2. 
Stretching Exercise
 Neck Mobility
 Shoulder Circle
 Arm Swing
 Hip Circles
 Half Squat
 Leg Swing
 Lunges
 Ankle Bounce

3. 
Flexibility
Flexibility is the range of motion in a joint or group of joint
or the ability to move joint effectively through a complete
range of motion .
Flexibility training includes stretching exercises to lengthen
the muscles and may include activity like a yoga .
Stretching
Stretching is a form of physical exercise in which a specific
muscle or Skelton muscle or muscle group is deliberately
flexed or stretched in order to improve felt elasticity and
achieve comfortable muscle tone .
Definition

4. 
An act or instance of supporting the body in a vertical
position by balancing on the head usually with the aid
of the hand .
Static Stretching Exercise
 Chest Stretch
 Biceps Stretch
 Upper Back Stretch
 Abdominal and lower back Muscle
What is head stand

5. 
Step # 1
 Begin the position in child
pose.
 Lower down on to your
knees on the mat .sit back
on to your feet.
 Lean forward until your
forehead is resting
comfortable on the ground
.your chest should be
resting on your thighs
.allow arms to lie limp at
your side with palms
facing up .

6. 
Step # 2
 Lift only your head
while moving your
elbow onto the ground
in front of your knees .

7. 
Step # 3
 Lift your hips up and
forward so your head
lands in to the palm of
your hand . Knees stay
on the ground .

8. 
Step # 4
 Adjust your head sop
the top of your cranium
is directly on the
ground and your hands
are resting in the back
of your head . Do not
move your elbows .

9. 
Step # 5
 Plant the bally of your
feet into the ground
and push so your knees
extend up away from
the ground and your
body is lifted the air
.your body should form
an upside down .

10. 
Step # 6
 Slowly walk your feet
towards your face .as
you walk your spine will
straighten out above
your head and you will
notice your weight
slowly shift from your
feet to your elbows .
When you cant walk
further push to your
elbows into the ground .

11. 
Step # 7
 Lift your feet into the
air naturally as all of
your weight shifts on to
your .

12. 
Step # 8
 Continue lifting up
your thighs until they
are directly above your
abdomen . Your elbows
should hold a majority
of the weight of your
body not your head or
neck .

13. 
Step # 9
 Keep knees bent for
now . Tighten abdomen
. Remain in this
position for 30 seconds .
Focus on your balance .
When fully balanced
slowly extend lower
legs up above the waist
.

14. 
Step # 10
 Point your toes . Stay in
this position for no
more than 3 minutes .

15. 
Thank You