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           Truly Huge Fitness Tips
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     Fitness Tips For For 12/9/2009

Stretching Before Weight Lifting

It is important to stretch and warm up before exercising. Stretching will 
keep your body flexible and will help prevent injury.

Shoulder Stretch # 1: Put your hand behind your head so that your elbow 
is pointed out to the side. Stand in a doorway with your elbow against 
the wall. Lean into the wall and feel the stretch. Hold for 15 to 20 
seconds. Repeat the exercise with your other arm.

Shoulder Stretch # 2: Stand straight up with your arms at your sides. 
Keep your arms and body straight. Move the arms backwards and feel the 
stretch in your shoulders. Hold for 15 to 20 seconds.

Upper Body Stretch: #1 Lay down across a bench and lower your hips 
toward the floor. Hold a light dumbbell with both hands straight up 
above your head. Inhale as you lower the dumbbell backwards toward 
the floor. Exhale as you pull the dumbbell back to the top. Do 12 to 
15 repetitions.

Upper Body Stretch: #2 Stand straight up, clasp your hands behind 
your back and keep your arms straight. Lift both arms toward the 
ceiling and feel the stretch in your shoulders, biceps and chest. 
Hold for 15 to 20 seconds.

Triceps Stretch: Put your right hand behind your head with your 
elbow pointed up. Put your left hand straight up. Reach across the 
top of your head and grab your right elbow. Pull your elbow toward 
your head and feel the stretch in your triceps. Hold for 15 to 20 
seconds. Repeat the exercise with your left arm. 

Toe Touches: This exercise stretches the lower back and the 
hamstring muscles in the back of your thighs. Stand straight up 
with your arms at your sides. Keep your back straight and reach 
toward your toes with your hands. Do not bounce or bend your back 
forward. Use a slow steady motion and keep your back straight. You 
do not have to touch your toes. The idea is to reach as far as you 
can and stretch the lower back and hamstring muscles. Do 12 to 15 

Thigh Stretch: Stand straight up. Lift your right foot behind you 
and grab it with your right hand so that your knee is pointing 
toward the ground. Pull your leg back and feel the stretch in the 
front of your thigh. Hold for 15 to 20 seconds. Repeat the 
exercise with your left leg.

Calf Stretch: This exercise will stretch the calf muscle and the 
Achilles tendon in the back of the ankle. Stand straight up about 
3 feet away from a wall. Put your arms out in front of you at 
shoulder level so that your hands touch the wall. Keep your body 
straight and lean toward the wall. Hold for 15 to 20 seconds.

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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