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Overhead/triceps stretch
Stand with your feet shoulder width apart and your kneeds slightly bent. Lift one Arm over-
head and bend your elbow, reaching down behind your head with you hand toward the
oppoiste shoulder blad. Walk you ngertips down your back as far as you opposite hand and
grasp your exed elbow. Gently assist teh stretch by pulling down the elbow. Hold for 20 to
30 seconds. Repeat for the opposite arm.
Warming up and cooling down should take around ten minutes each. It is from a longer
warm-up session if you exercise soon after waking up than you would after a walk to the
shops and back for example.
Take your time warming up and cooling down; enjoy the stretches as they will make you
feel better.
TOP TIP - As you progress, you can create your own warm up and cool down
exercise routine, you do not need to keep strictly to the above routine so long
as you utilise all the basic muscle types included above.
Standing hamstrig stretch
Stand with your legs hip width apart. Extend one leg out in front of you and keep that foot
against the ground. With your hands resting lightly on your thighs, bend your back leg and
lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be
sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30
seconds. Repeat for the opposite leg.
29


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