WARM UP BEFORE STARTING STRETCHES – Slow walking, stair steps, square steps, or anything to start muscles moving before stretching – 2-3 minutes should do it. STAND IN A RELAXED POSITION – Head up, shoulders relaxed, knees bent slightly BREATH IN A RELAXED MANNER – Don’t hold your breath during stretches STRETCH AT YOUR OWN PACE – This is not a competition DO NOT BOUNCE ON YOUR FEET WHILE STRETCHING – May cause injury STRETCH JUST TO THE POINT OF TENSION – There should not be any pain IF IT HURTS; DON’T DO IT. Stretches should not be painful, skip any that hurt STRETCH AT LEAST DAILY AND BEFORE ANY STRENUOUS ACTIVITY – Stretching decreases the likelihood of an injury and increases blood flow to muscles

1. TRAINING PRESENTATION

2. GETTING STARTED
• WARM UP BEFORE STARTING STRETCHES – Slow walking, stair steps, square steps, or
anything to start muscles moving before stretching – 2-3 minutes should do it.
• STAND IN A RELAXED POSITION – Head up, shoulders relaxed, knees bent slightly
• BREATH IN A RELAXED MANNER – Don’t hold your breath during stretches
• STRETCH AT YOUR OWN PACE – This is not a competition
• DO NOT BOUNCE ON YOUR FEET WHILE STRETCHING – May cause injury
• STRETCH JUST TO THE POINT OF TENSION – There should not be any pain
• IF IT HURTS; DON’T DO IT. Stretches should not be painful, skip any that hurt
• STRETCH AT LEAST DAILY AND BEFORE ANY STRENUOUS ACTIVITY – Stretching
decreases the likelihood of an injury and increases blood flow to muscles
LET’S GET STARTED…..

3. SHOULDER SHRUG
WITH HIGH REACH

4. NECK STRETCH

5. NECK STRETCH

6. NECK STRETCH

7. NECK STRETCH

8. TRICEP STRETCH
Push with
this arm

9. UPPER TRUNK STRETCH
Slowly arch upper
body backward

10. SHOULDER ROTATION STRETCH

11. SHOULDER ROTATION STRETCH

12. TRUNK ROTATION STRETCH
Pull with
this arm

13. TRUNK ROTATION STRETCH
Pull with
this arm

14. LATERAL ROTATION STRETCH

15. LATERAL ROTATION STRETCH

16. LATERAL ROTATION STRETCH

17. LATERAL ROTATION STRETCH

18. LATERAL STRETCH
Keep head
aligned

19. LATERAL STRETCH
Keep head
aligned

20. SINGLE LEG STRETCH

21. SINGLE QUADRICEPS STRETCH

22. CALF STRETCH
Don’t go
beyond toes

23. WRIST EXTENSION
Fingers up
Thumbs down