1 ROTATE THE HEAD LEFT AND RIGHT WITH THE HELP OF YOUR HAND |
2 TILT THE HEAD LEFT AND RIGHT TOWARDS THE SHOULDERS |
3 TILT THE HEAD FORWARD |
4 TILT THE HEAD BACKWARD |
5 STRETCH THE ARMS MAXIMALLY OVER THE HEAD |
6 KEEPING ARMS STRETCHED OVER THE HEAD, BEND THE BODY LEFT AND RIGHT |
7 ONE ARM BEHIND THE HEAD, THE OTHER BEHIND THE ELBOW. BEND THE UPPER BODY LEFT AND RIGHT |
8 ARMS BEHIND BACK, ELBOWS TOGETHER, CHEST FORWARD |
9 ONE ARM OVER THE SHOULDER, THE OTHER BEHIND THE ELBOW, PULLING IN WITH THE ROTATION OF THE TORSO LEFT AND RIGHT |
10 WITH PALMS TOGETHER, FINGERS POINTING UP TOUCHING THE CHEST, LOWER THE ARMS |
11 WITH THE BACK SIDE OF THE PALMS TOUCHING, LOWER THE ELBOWS |
12 MAKE A TIGHT FIST AND THEN COMPLETELY RELAX THE HANDS |
13 BEND FORWARD WITH KNEES STRAIGHT |
14 BEND BACKWARD WITH ARMS UP |
15 BEND FORWARD WITH FEET WIDE APART |
16 WIDE STEP FORWARD, BENDING THE FRONT KNEE ONLY |
17 STEP WIDE TO THE SIDES, SQUATTING INTO ONE SIDE WITH BENDING OF A KNEE |
18 BENDING OF THE LEGS / WHILE HELPING WITH YOUR HAND, LIFT THE FOOT UP |
19 SQUAT ON YOUR TOES
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20 SQUAT WITH THE FEET PLANTED ON THE FLOOR |
STRETCHING EXCERCISES:PERFORM THE EXCERCISES WITH FLUIDITY, SLOWLY INCREASING THE RANGE OF MOTION UNTIL YOU BEGIN TO FEEL A MILD SENSATION OF PAIN. IF YOU DO NOT FEEL ANYTHING-THE EXCERSISE IS NOT EFFECTIVE, IF THE PAIN IS GREATER THAN MILD-THE EXERCISE IS HARMFUL. REMAIN IN THE STRETCHING POSE UNTIL YOU BEGIN TO FEEL PAIN. BEGIN WITH 5-10 SEC. AND CONTINUE UP TO 15-20 SEC. IT IS SUFFICIENT TO REPEAT THE EXCERCISES ONE TIME. COMPLETE THE SET OF EXCERCISES 3-5 TIMES A DAY.
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