Workout Stress

I have made a workout program that has worked wonders for myself and those who were willing to participate. If you are to give this a try, be sure to see a physician before doing so.

• Start first with some aerobic. I perfer an easy jog. This is hard on some joints so try riding a bike or swimming for lower impact. 

• The next step is find a comfortable place that has lots of room. I like to put on some music to calm myself.
• Do the yoga form sunsalutation one to warm up your joints. Do not forget to breathe!
• HINT: BREATHE! Deep breaths wake up the body and brings more oxygen to your system. "If you are not breathing, you are dead".
• Hold each stretching position for 30 seconds to one minute.

1. Carefully sit on your heels. If this is hard, put a pillow between your legs and your feet. It will stretch your quads and the top of your feet. Try sitting back till your knees raise off the ground to get a deeper stretch. Come out slowly and rotate out your ankles.

• HINT: A stretch should be uncomfortable, not painful. If you can not feel it try moving around until you can.

1. In the same kneeling position stand on the balls of you feet with your heels off the ground. Remove your hands from the ground and balance with your feet together. It will stretch the bottom of your feet.
2. Stretch your legs infront of you and pull your toes toward you. Lean forward until you feel the stretch. Do not bend your back. Keep your toes pointing toward you and your back and neck straight.
3. Put your toes together and bring your heels toward you. Flex your knees. This is called the butterfly. Keep your back straight and lean forward. Pull your legs closer and lean more forward if you do not feel a stretch.
4. Stand up and find a supporting wall or chair. Stand tall with your abs tight. Flex on leg and grab your foot that should be behind you. (If you could do it the other way, you may need to go to the hospital) Keep your knees touching and pull your hip forward to stretch your quads. Switch to the other leg.
5. Stand tall again with your abs tight. Stretch your arms above your head and lean to one side. You should feel the stretch along the convexed side. Adjust as nessisary. Switch sides.
6. Carefully lean back and look up at the ceiling. You may put your hands on your hips to push them forward to get more of a stretch in your abs.
7. Lean forward and roll your back and relax your neck. Roll up vertebrae by vertebrae. To 5 times.
8. Bring your arm across your chest and hold it with your other arm. Pop your shoulder that is stretching away from your center to get a better stretch in your shoulder. Switch arms
9. With the same motion as in above try to seperate your shoulder blade from your ribs by collapsing your chest and pulling your arm closer to you. It stretches under the shoulder blade. Switch
10. Find a wall or a partner and set your elbow on the wall . Keep your elbow against the wall and pull your body forward. You will feel a stretch in your chest. Switch

• HINT: The neck is a very sensative muscle group. Be cautious when doing these stretches.

1. Place your had on your head and let your head slump to one side. Use a little pressure with your hand on your head to get a full stretch. Again, be careful. Just a little pressure will do the trick. Switch sides.
2. Rotate out your head going clockwise and counterclockwise to get the neck loose.

If you feel like you have missed something or would like to learn more stretches comment on this page give me a call. I will be sure to add more throughout the summer.

GOOD LUCK AND DONT FORGET TO BREATHE!