Healthy Weighs Eating Well, Living Well
ABCs of Stretching
On your mark, get set, GO . . . Start your activity with a
warm-up. Use the first five minutes of your exercise time to do any or all of
these stretches. This will get your heart rate up and stretch your muscles.
ARM STRETCH – Stand and lace fingers above your head,
palms reaching up. Push arms up and back. Hold for 30 seconds. Relax.
BACK OF LEG STRETCH – Sit in one chair. Place one leg on
other chair. Keep your back straight. Place hands on leg. Slide hands down leg
until you feel a stretch. Hold 30 seconds. Relax. Repeat other leg.
CURL STRETCH – Place left hand on wall for balance. Grab
right ankle with right hand and pull toward buttocks for 10 seconds. Relax.
Repeat with other leg.
ABS STRETCH – Lace fingers behind back and slowly
straighten arms. Hold for 30 seconds. Relax.
BACK STRETCH – Arms up, grab elbows with hands. Keep
knees bent. Bend a little to the left as you pull elbows behind head. Hold for
30 seconds. Relax. Repeat, bending to the right.
CALF STRETCH – Stand a couple feet away from the wall,
one foot forward and arms against the wall for 15 seconds. Make sure back heel
stays on floor. Switch legs and repeat.
Before calling it quits, finish your exercise with a cool-down.
Use about 5 minutes doing any of these stretches on the page. This will help
your heart rate and muscles go back to normal.
Adapted from Weight Management Exercise for Health by Carol
Hans, Ph.D.
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