Stretches

 Bicep Stretch: Take one arm at a time and place it 180 degrees with palm on a flat surface. Recommended time 15-20 sec each arm 2 times

Tricep stretch (left): Arm over arm, bring one arm straight across body, using other hand to pull elbow towards body. Recommended time 15-20 sec.

Tricep stretch (right): arm straight up bend elbow until palm behind head, then take other hand and place on elbow and push down on elbow of angled arm to give a nice tight stretch. Recommended time 15-20 se.

Shoulder stretch (Left): Take one arm and wrap around neck and use other hand to push on elbow towards body. Recommended time 10-12 sec.

Shoulder stretch (Right): Take both hands and grasp together behind your back and roll your shoulder back while pushing gripped hands out away from body. Recommended time 20 sec.


Chest stretch : Simply take both arms at chest level and extend backwards as far as possible or until you feel a nice tight stretch. Recommended time 15 sec. Two times.



Chest stretch (picture): find the corner of the room place arms far enough apart against each wall and lean forward towards corner of wall. Recommended time 30 sec.



Calf Stretch: Place body like in picture and extend stretching leg far enough out to feel the pull of your calf as you lean forward and keep your heels planted on the ground. Recommended time 30-40 sec.

 Calf Stretch: (Turtles) Get into push up postition and extend one foot and keep Heel planted while slowly arching body until you feel a nice stretch. Recommended time 15-20 sec.

 Flamingo Stretch: Simple get your balance use a wall if necessary and bring one leg up like in picture grab your toes with whatever arm necessary and pull up on your foot. Reccomended time 20 sec.

Hammie stretch: Lay down, take one leg lift up and take arms grap beneath your knee and pull towards body while keeping leg up in air. Recommended time 15-20 sec.









Gluteaus Maximus (Buttocks) strech: Look at picture, Lay down cross over leg. take arms and pull on the knee not crossed over to push crossed over leg towards body until a nice stretch is achieved. Recommended time 20 sec.