Specifications

19
HEAD ROLLS
Rotate your head to the right for one count, you should feel a stretching sensation up
the left side of your neck. Then rotate your head back for one count, stretching your
chin to the ceiling and letting your mouth open. Rotate your head to the left for one
count, then drop your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for
one count as you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head. Reach your right
arm as far toward the ceiling as you can for one count. Repeat this action with your left
arm.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat
with left foot.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing
outward. Pull your feet as close to your groin as possible. Gently push your
knees toward the floor. Hold for 15 counts.