![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() |
![]() ![]() ![]() ![]() |
WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise.
The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.
The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.
You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.
Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.
COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes.The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.
STRETCHING EXERCISES |
|
---|---|
Stretches for side of neck:
|
![]() |
Stretches side of neck
|
![]() |
Stretches back of neck
|
![]() |
Stretches side of shoulder and back of upper arm
|
![]() |
Stretches shoulder, middle back, arms, hands, fingers, wrist
|
![]() |
Stretches triceps, top of shoulders, waist
|
![]() |
Stretches middle back
|
![]() |
Stretches ankles
|
![]() |
Stretches calf
|
![]() |
Stretches front on thigh (quadriceps)
|
![]() |
Relaxes hamstrings, stretches calves, achilles, and ankles
|
![]() |
Stretches inner thigh, groin
|
![]() |
Stretches side of hip, hamstrings
|
![]() |
Stretches lower back, side of hip, and neck
|
![]() |
Stretches back of leg and lower back
|
![]() |
Stretches shoulders, arms, hands, feet and ankles
|
![]() |
This exercise page was contributed by Kathleen B. Williamson, M.S., R.N., C, Coordinator of Cardiopulmonary Fitness Program at Capital Health System, Trenton, NJ.
The drawings are from publications by Stretching Inc Copyrighted. For more information, see www.stretching.com
Diet and Exercise Log | Exercising Safely | An Exercise Calendar | Strength Training | Starting a Walking Program | Stretching Exercises | Relaxation Exercises | Living with Mindfulness | Intro to Exercise | Yoga
Disclaimer | Donate Now | Contact Us | Site Map | Store
©1999-2000; updates: 2002, 2004, 2005, 2007 Women's Heart Foundation, Inc. All rights reserved. Unauthorized use prohibited. The information contained in this Women's Heart Foundation (WHF) Web site is not a substitute for medical advice or treatment, and WHF recommends consultation with your doctor or health care professional. |