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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
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 trulyhuge.com 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.