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It is important to stretch out your muscles after a good work-out to avoid soreness. The longer you spend
stretching, the less sore your body will be.
The recommended stretch time is 10 counts per move, however, you can hold them as long as you feel comfortable
and make your cooldown last as long as you want. It should be no less than 5 minutes long.
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1. Full-Body Stretch - Lying on floor, stretch arms over head and turn lower body placing knees to the
right, then the left. Stretch out entire body. Hold for count of 10 each side.
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2. Sit up and bend forward at the waist, stretch forward touching toes, stretch lower back and top of
legs by pointing toes, then stretch back of legs by flexing foot in (bend knees if necessary).
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| Point Toes then Flex Feet for 10 Counts Each |
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3. Open legs into a v-shape. Stretch right arm over to left foot; feel entire side of body stretch.
Repeat other side.
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4. In a stand-up position, open legs and press palms to floor, stretching out legs and lower back for
count of 10. In same position, roll onto toes and stretch for 10, then back onto heels, flexing foot for 10.
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5. Grab ankles and bend knees; place elbows inside of knees and press butt down toward floor.
Stretches inner-thighs, butt muscles.
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6. Squat down on one leg, hands on floor, stretch inner-thigh for 10 counts, turn foot/leg up and stretch
back of leg (reach over with opposite hand for a full-body stretch. Finally, turn entire body to runner's stretch.
| CLICK TO ENLARGE |
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7. Clock Stretch - Roll body up slowly, stretching each muscle, arms to ceiling. Bend with
both arms, using upper body like the hands of a clock, stop at 2:00, 4:00 6:00, 8:00 & 10:00 to complete a circle.
Then go in the other direction, holding stretch at each point
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8. Roll body up to a standing position, sweep arms upward and take a deep breath; inhale through the
nose as arms go up; exhale through the mouth as you sweep arms down, bend at knee. Stretch ribcage and entire body on
the upsweep. Repeat 3 times.
| Deep Inhale Going Up |
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| Exhale going down |
CONGRATULATIONS
YOU'RE DONE!
YOU DID IT!
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