Exercise Guidelines

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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 pre-existing health problems. 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

Supline Lumbar Rotation

Knees to Chest

Lie on your stomach with your feet together. Rest on your forearms with your elbows directly under your sholdres. Relax lower back and abdomen into the floor. Hold for 30-60 seconds or until muscles feel looser

Cat and Camel

Rest on your hands and knees. Round your back by contracting your abdominal muscles and tucking in your pelvis; hold for five seconds. Then allow your back to sag toward the floor as you lift your chect and head; hold for five seconds. Repeat the combination 10 times.

Lie on your back with your knees bent. Keeping your knees together against the floor, roll your knees to one side until you feel a stretch in your back or hip. Hold for 30-60 seconds or until muscles feel looser. Repeat on opposte side.

Cervical Side Bends

Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for ﬁve seconds, then tilt your head toward the other shoulder. and hold for ﬁve seconds. Re peat ﬁve times on each side.

Lie on your back. Bend your knees, and lift your feet off the ﬂoor. Grasp your knees with your arms and pull your knees toward your chest. Hold for 20 Repeat three to ﬁve 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 forward. Repeat then roll them forward. Repeat 10 times.

28 Workout information