Upper body stretches
Time to stretch through the shoulders. Bring that arm across the body, and try and pull it back as far across your chest with the other arm as possible.
Let’s swap sides. Nice one.
All right, time to stretch through the chest. Put both hands down behind, and really squeeze those shoulder blades back. And now let’s raise the hands up a little higher, and just move that stretch right into the shoulders. And relax it. Nice.
All right. Time to stretch through the neck. Gently to one side, and pushing down with the opposite shoulder. And nice and easy, back to centre.
Other side. And back to centre. Gently backwards, chin up nice and high.
And lastly, gently forward; try and bring that chin onto your chest, and keep your shoulders relaxed. And relax it.
Great work. Well done. Fantastic.
Each program should be preceded by a warm-up which should consist of any of the following, lasting for at least 2 to 3 minutes:
High knee skips
High knee running
Shuffling from side-to-side
Immediately after finishing the main workout, a cool-down consisting of a lower intensity of any of the above should be performed. This will bring the heart rate back to a normal resting level.
Each session should include a 2 minute stretch routine which should be performed immediately after both the warm-up and cool-down. The stretch routine consists of static stretching, starting with the lower leg and fnishing with the neck. Each stretch should be held for 8 to 10 seconds.
Don't forget to follow these steps during your workout:
Step 1: Start off with a warm-up exercise routine.
Step 2: It’s time to do the 2 minute stretch routine.
Step 3: Jump in - it's time to do the exercise programme. Choose one of the four programmes.
Step 4: Now begin the cool-down routine.
Step 5: Time to finish with the stretch routine.
Step 6: Congratulations you just found your 30 minutes of activity today.
Last updated: 11 March, 2011