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EXERCISE GuIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the
age of 35 or individuals with
Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup. Stretch just to
the point of a gentle tug. If you have back, joint, or other health problems, talk to your doctor first.
Prone on Elbows
lie on your stomach with your feet together. Rest on your fore- arms with your elbows directly under your shoulders. Relax lower back and abdomen into
floor. Hold for
Cat and Camel
Rest on your hands and knees. Round your back by contract- ing your abdominal muscles and tucking in your pelvis; hold for fi ve seconds. Then allow your back to sag toward the fl oor as you lift your chest and head; hold for fi ve seconds. Repeat the combination 10 times
Knees to Chest
lie on your back. Bend your knees, and lift your feet off the fl oor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 seconds. Repeat three to fi ve times.
Shoulder Circles
In a smooth, continuous motion, make a circle with your shoulders: Raise them up towards your ears, pull them together behind you, lower them to a resting position, then roll them for- ward. Repeat 10 times.
Supline Lumbar Rotation
lie on your back with your knees bent. Keeping your knees together and your shoulders against the fl oor, roll your knees to one side until you feel a stretch in your back or hip. Hold for
Cervical Side Bends
Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for fi ve seconds, then tilt your head toward the other shoulder and hold for fi ve seconds. Repeat fi ve times on each side.