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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
Wrist Extensor
extend your right arm in front of you with your palm up and your elbow straight. Point your fi ngertips toward the fl oor by bending at the wrist. Us- ing your left hand, pull the back of your right hand toward you gently. Hold for 20 seconds; repeat three to fi ve times with each arm.
Wrist Flexor
extend your right arm in front of you, palm down, elbow straight. Point your fi ngertips toward the fl oor by bending at the wrist. Using your left hand, pull your right palm toward you gently. Hold for 20 seconds; repeat three to fi ve times with each arm.
One-Arm Pectoralis Stretch
Stand against an immobile structure like a wall or a tree. While facing the wall, raise your right hand out to your side at chest height, palm against the wall. Turn your body toward the left, away from the wall and your extended arm, until you feel a stretch. Hold for 20 seconds; repeat three to fi ve times with each arm.
Groin (Adductors) Stretch
Sitting with your back straight, bring the soles of your feet together. let your knees lower toward the fl oor. Hold for
Triceps Stretch
Place your right hand behind your head, palm facing your head. With your left hand, grasp your right elbow and pull downward until you feel a stretch in the back of your right arm. Hold for 20 seconds; repeat three to fi ve times with each arm.
Piriformis Stretch
lie on your back. Bend your right knee and lift it halfway to your chest. Grasp your knee with your left hand and pull it toward your left shoulder, keeping both buttocks against the fl oor. Hold for 20 seconds; repeat three to fi ve times with each leg.
Workout Information 15
