“Draw Strongeris a life-saver. Every artis-—pro and amateur alike—needs to memorize this essential little book.” —SCOTT McCLOUD, Understanding Comics, The Sculptor DNA STRONGER SELF-CARE FOR CARTOONISTS & VISUAL ARTISTS BY KRIOTA WILLBERG 4 — UNCIVILIZED BOOKSGY Exercises for the Hand and Wrist This is harder on | thought! ¢; /Y SD These are easy to combine with exercises for the neck an shoulders! Escaneado con CamScannertS MOVEMENTS - SHAKING HANDS 1 HOLDING YOUR HANDS LOW your HIPS, SHAKE YOUR HANDS FROM SIDE TO SIDE. >» Now | look like 'm playing the drums, badly! 2. THEN BEND YOUR © ELBOWS SLIGHTLY. CHANGE THE DIRECTION OF YOUR SHAKING TO AN UP-AND-DOWN MOTION. 3. BEND YouR ELBOWS-—> A RTHER. POINT YOUR ecenPs TOWARDS 4 A CEILING. YouR | sage FACE FoRWARD. | spn Your HANDS © T0 SIDE AGAIN. | x kL “€P YOUR HANDS RELAXED AND WRISTS LOOSE. G , Escaneado con CamScannerEASY MOVEMENTS - SPIDER ON A Mikro |. ALIGN AND TOUCH TOGETHER THE FINGERTIPS OF BOTH your HANDS. 2. GENTLY Pusy FINGERTIPS AGAINST p ANOTHER. AS You push LET YOUR FINGERS Aap OUT AS FAR AS THey WILL Go. 3. MAINTAINING PRESSURE, DRAW YOUR FINGERTIPS BACK TOGETHER. 4 t \ >\> % . Vv REMEMBER THE SPIDER DOING-PUSH: fi MIRROR JOKE? THATS ACTION You WANT | hate push-ups! erent 5-0 1H Escaneado con CamScannerENGTHENERS - FINGERTIP PUSH-UPS ON A WALL gfAND A COUPLE FEET AWAY FROM A WALL, ELBOWS SIPAIGHT AND FINGERTIPS RESTING AT SHOULDER PeIGHT. KEEP YOUR HANDS IN A DOMED SHAPE AND LEAN INTO THE WALL. YOUR ELBOWS WILL BEND AWAY FROM YOUR BODY. THEN STRAIGHTEN YouR ELBOWS, PUSHING OUT. { tyes FINGERS BUCKLE AND LOSE THEIR ARCH, € LEANING TOO HARD! REPEAT 4-8 TIMES. GF Escaneado con CamScannerE ENERS - SQUEEZE A TOWEL WAD UP A TOWEL OR WASHCLOTH. 4 SQUEEZE IT FIRMLY R FOR 2-3 SECONDS. USE YOUR FINGERS AND YOUR THUMB. RELAX THEN REPEAT 5-8 TIMES WITH EACH HAND. STRENGTHENERS - WRING A TOWEL 1. GRAB THE TOWEL (N BOTH HANDS, HOLDING IT AWAY FROM YOUR BODY, ELBOW STRAIGHT AND THUMBS TOUCHING. il Escaneado con CamScannerIENERS - WRING A TOWEL (continued) 2. SQUEEZE THE TOWEL, TWISTING BACK ON IT WITH ONE HAND WHILE THE OTHER HAND TWISTS IT FORWARD. Keey those elbows straight to work your wrists harder! 3, REVERSE THE ACTION, TWISTING BACKWARDS AND FORWARDS WITH OPPOSITE HANDS. WRING BACK AND FORTH 5-15 TIMES. Escaneado con CamScanner70 SRENGTHENERS - FINGER SPREAD EXERCISE STRENGTHENS THE MuScy, lero OF YOUR PENCIL OR STYLUS. THEY THAT EXTEND THE WRIST (PULL IT BACK). THESE Huge TEND 10 BE WEAK IN DRAWERS. Les START WITH A RUBBER BAND AROUND THe OF ALL FIVE FINGERS, IN A CLOSED POSITION. THe THICKER AND/OR SMALLER THE RUBBER BAND, the GREATER THE RESISTANCE. BESS eee | |. OPEN YOUR FINGERS, HOLDING FOR 3 SECONDS. 7 2. SLOWLY CLOSE YOUR FINGERS. ce > 3. REPEAT. DO THIS exercise BETWEEN 28 HE Escaneado con CamScannerARETCHES - FLEXOR STRETCH € “FLEXORS” FLEX THE WRIST AND HAND. rm {HE WRIST AND FINGERS INTO A FIST) ey | HOLD YOUR RIGHT ARM AND HAND IN FRONT OF YOU, PALM RAISED AND ~ FACING FORWARD. \ 2. USING YOUR LEFT HAND, PULL YOUR (R) FINGERS 2-5 TOWARDS YOU. HOLD FOR < THREE BREATHS. Feel o stretch in P the right forearm. ull ack 3. RELEASE YOUR FINGERS ~ AND PULL YOUR THUMB TOWARDS YOU. HOLD FOR THREE BREATHS. RELEASE. REPEAT ON THE LEFT SIDE EVEN IF YOU ARE RIGHT DOMINANT. > - Feel a stretch in the base of the right thumb or forearm: REPEAT TWICE EACH SIDE. Fl Escaneado con CamScannerSTRETCHES - EXTENSOR STRETCH - (THE “EXTENSORS” STRAIGHTEN THE FINGERS AND PULL THE WRIST BACK.) 1. HOLD EITHER ARM IN FRONT OF You, ELBOW STRAIGHT. DROP YOUR FINGERS TOWARDS THE > GROUND. GENTLY PULL FINGERS 2-5 TOWARDS \ou. BREATHE. RELEASE. Feel the stretch in the forearm. 2. PULL your THUNB TOWARDS < You. BREATHE < RELEASE. REPEAT OTHE? SIDE. Pull back é, Repeat 2 t1mes EACH 5” Escaneado con CamScannerExercises For the Neck, Chest, and Shoulders | don't have time to exercisel Woo hoo! (ahem!) | mean... suit yourselfl Good for good posture! Escaneado con CamScannersy MOVEMENTS - SHOULDER ROLLS AOE DEEPLY THROUGHOUT THIS EXERCISE. YEEPING YOUR SPINE UPRIGHT, DESCRIBE A CIRCLE WITH BOTH SHOULDERS. hat front, your ears, your at your hips. CIRCLE “FORWARD” 3-5 TIMES. THEN REVERSE DIRECTION, CIRCLING TO THE “BACK” 3-5 TIMES. MOVE YOUR SHOULDERS AS FAR AS THEY WILL GO IN ALL DIRECTIONS. baht iss 1 aa 75 Escaneado con CamScanner- HELICOPTER VEMENTS - HE! EAS - ARMS 10 THE SIDE. KEEP YOUR Uppep AR uFT 405 OW IN PLACE AS YOU CIRCLE YOUR Haig AND. Fuse AND COUNTERCLOCKWISE. CIRCLE 2 Tye re EACH DIRECTION. 6 | really hoa this many hands |'4 fever miss a deadline! ULUM CIRCLE ; aN) We AT THE HIPS (AROUND 70°). oe Soles Rotor caornt snes LDER AND ARM + THE SIDE BARLSIC DOR TO INITIATE WOneNe + SWING YOUR ARM IN SMALL CIRCLES. TRY Oe THE SHOULDER RELAXED. CIRCLE IN BOTH DI IF YOUR BACK IS UNCOMFORTABLE BEND OVER LESS; USE Your NON- SWINGING HAND ON YOUR THIGH, OR PLACE THE N-S HAND ON A TABLE. __ For SUPPORT. = Escaneado con CamScannerSTRENGTHENERS - SHOULDER PULLS INHALE. PULL YOUR SHOULDER BLADES BACK TOWARDS YOUR SPINE AS FAR AS THEY WILL Go {HIS IS CALLED SCAPULAR RETRACTION. COUNT 10 4 SLOWLY. EXHALE AND RELAX YouR SHOULDERS. 1. START WITH UPRIGHT, 2. SQUEEZE YOUR NEUTRAL POSTURE. SHOULDERS TOGETHER. Squeeze the muscles between your shoulders. Feel your abdominal muscles squeezing inward so that your spine does not arch too much! 3. END BACK IN NEUTRAL POSTURE. REPEAT 4-8 TIMES. Escaneado con CamScannerSTRENGTHENERS ~ SHOULDER DIPS OUR HANDS 10 THE EDGE OF A gq QNare SCOOT YOUR BUTT OFF THE CHAIR'S ware INHALE AND LET YOUR BODY SINK TOWARDS hyp FLOOR AS YOUR SHOULDERS RISE. EXHALE, Ajyp PUSH DOWN ON THE CHAIR. YOUR BODY LiFTg AS SHOULDERS DEPRESS. KEEP YOUR ELBOWS STRAIGHT THROUGH THE ENTIRE EXERCISE, |. BUTT OFF 2. LOWER YOUR BODY, CHAIR. SHOULDERS UP, BUTT DOWN! 3. LIFT YOUR BODU. SHOULDERS DOWN, BUTT UPI Choirs with Wheels are Ni recommended! Try not to use your legs to lift your body, Use only your arms: 78 REPEAT 4-8 TIMES: Escaneado con CamScannerSfRENGTHENERS - SIDE PLANK qHE SIDE PLANK POSITION WILL TARGET THE HUSCLES OF THE SHOULDERS AND WAIST. USING {He FOREARM INSTEAD OF THE HAND FoR SUPPORT WILL KEEP YOUR WRIST FROM OVERLOAD. Can't hold the pose in the lower picture? Start by propping up on your knees instead of your feet. This will help you build up trunk strength. hi HOLD FROM I-15 SECONDS. DO 1-3 TIMES ON THE RIGHT AND LEFT SIDES. 79 Escaneado con CamScannerSIRENGTHENERS - EXERCISES FOR THE ROTATOR cup SING IN ND Your ELBOW TO 90° AND PLACE THE PALM OF YOUR HAND ON THE SILL OF A DOOR JAMB. INHALE. EXHALE AND GENTLY BUT FIRMLY PRESS YOUR PALM INTO THE SILL FOR THE COUNT OF 4. INHALE AND RELAX. PRESSING IN SHIFT YOUR POSITION SO THAT THE BACK OF YOUR HAND 1S TOUCHING THE SILL. INHALE. EXHALE AND GENTLY BUT FIRMLY PRESS THE BACK OF YOUR HAND INTO THE or FOR THE COUNT . INHAL RELAX. £ AND Hota o rolled up towel sTween your elbow and your ribs, This helps Support the Shoulder, b YoY cu ai VY REPEAT 4-10 TIMES EA Escaneado con CamScannerSfRETCHES - NECK STRETCH #1 L START IN AN UPRIGHT 2. LET YOUR HEAD FALL POSITION. FORWARD. GENTLY STRETCH THE BACK OF YOUR NECK. BREATHE J 3, WHILE YOUR HEAD IS 4. SLOWLY TURN YouR FORWARD, SLOWLY TURN HEAD TO LOOK AT YouR YOUR HEAD TO LOOK LEFT THIGH, AND MOVE AT YOUR RIGHT THIGH. IT OVER TO THE LEFT. GENTLY MOVE YouR BREATHE. BRING YouR HEAD OVER TO THE HEAD BACK TO CENTER. RIGHT. BREATHE. Head to right he stretches > left side of neck, and vice versa, MFT YOUR HEAD. RoLL YOUR SHOULDERS ONCE OR TWICE. REPEAT 1-3 TIMES. BI Escaneado con CamScanner- NECK STRETCH #2 gre rcHes - NECK SrARTING FROM AN UPRIGHT POSTURE. LET Your OEAD GENTLY FALL 10 THE RIGHT. BREATHE AWHILE. uFT youR HEAD. °F Wow! My shoulders REPEAT TO THE LEFT. the left side, Vd better even myself out! J are tight! a My left , shoulder feels much better! , ” PERFORM THIS STRETCH 1-3 TNE a> Escaneado con CamScannerre CHES - CHEST STRETCH #1 it fING oR STANDING UPRIGHT, CLASP YOUR HANDS BEHIND you. Pull shoulders and hands together. shoulders and the chest muscles. oto YOUR CLASPED HANDS AT YOUR HIPS, TRY 10 STRAIGHTEN YOUR ELBOWS AND ARCH YOUR BACK ND CHEST. INHALE AND EXHALE DEEPLY TWO OR REE TIMES. RELAX AND RELEASE YOUR GRIP. REPEAT 2-3 TIMES. 83 Escaneado con CamScanner~ CHEST STRETCH #2 oR STRETCH |S ANOTHER WAY 10 open THe OieST AND SHOULDERS. NG IN A DOORWAY, HOLD ON TO THE D0 San UIT YOUR HAND. TRY TO MAKE Your ARN HORIZONTAL 10 THE FLOOR. KEEPING YOUR éLBow STRAIGHT, TURN YOUR BODY AWAY FROM YOUR ApH UNTIL YOU FEEL A GENTLE STRETCH IN YOUR CHES, HOLD AND BREATHE DEEPLY AND SLOWLY For ABOUT 30 SECONDS. Try NOT to reach your head forward, Relax your shoulder down towards the floor, ‘6 7 STRETCH BOTH sipes I~ ™ Escaneado con CamScannerExercises for the Back Wait a minute— stretching my thighs helps my back?l? Also geod For good posture! Escaneado con CamScannerMOVEMENTS FOR THE BACK - BREATHING SIMPLE BREATHING EXERCISE CAN HELP RELAX Hote SPASM, FOCUS YOUR MIND, ACTIVATE [ue CORE AND READY YOUR TRUNK FoR EXERCISE. 1. LAY ON YOUR BACK, KNEES BENT. BREATHE IN AND OUT SLOWLY (4 COUNT). YOUR LOWER BACK CAN BE OFF THE FLOOR. Belly softly raises ) t t [Link] YOU INHALE, IMAGINE YOU CAN FILL YouR BELLY WITH AIR. ie YOU EXHALE, SQUEEZE YOUR BELLY TOWARDS ene SPINE. TAKE A FEW BREATHS BY “FILLING YOUR LY WITH AIR” AND SQUEEZING IT OUT. REPEAT 2-4 TIMES THEN TURN THE PAGE 37 Escaneado con CamScannerVEME! R THE BA ~ BREATHING (cont’A) te —7 4, NOW FLATTEN YOUR LOW BACK TO THE FLOOR Witt EACH EXHALATION. TRY TO DO THIS BY SQUEEZING YOUR LOWER ABDOMINAL MUSCLES AND “TUCKING YOUR PELVIS UNDER.” a7 5. AS YOU INHALE “INTO” YOUR ABDOMEN, gent ARCH YOUR LOWER BACK UNTIL YoU RETURN YOUR NEUTRAL STARTING POSITION. ; ye 2-4 TINE » REPEAT STEPS FOUR THROUGH Fl Escaneado con CamScannerA MOVEMENTS - PELVIC ROCKING | Sif ON THE FORWARD EDGE oF youe CHAIR, WITH YOUR BEST p0sTURE, ARMS AT YOUR SIDES op IN YOUR LAP. 2. INHALE. STICK YOUR BUTT OUTAS FAR AS YOU CAN. ARCH YouR BACK AND LOOk uP. 6 | could touch my head to my crotch | wouldn't need to stretch! Suck in your stomach as you exhale! 3. EXHALE. SUCK ny YOUR STOMACH, -> Ck BACK ON YouR tp AND AIM EAD FOR OUR CROTCH, REPEAT 4-8 TINES. 89 Escaneado con CamScannerCORE STRENGTHENING - SLOW CRUNCHES Hands behind hy crossed over ad, oy ches: |. ON YOUR BACK, KNEES BENT, FEET ON THE Figg, SLOWLY BREATHE IN FOR 4 COUNTS. 2. EXHALE FOR 4 COUNTS WHILE TUCKING YOUR CHIN AND LIFTING YOUR HEAD AND SHOULDERS. SQUEEZE YOUR ABDOMEN TOWARDS YOUR SPINE. Slow movement is hardl 3. INHALE AND LOWER DOWN FOR FOUR COUNTS. RETURN TO STEP 2 AND REPEAT. MOVE SLOWLY THROUGHOUT THE EXERCISE. IF. CRUNCHES ARE PAINFUL, TRY A PLANK INSTEAD: DEPENDING ON YouR STRENGTH, YOU CAN STA WITH 3-5 REPS AND BUILD To 10 REPS OVER TINE Escaneado con CamScannerGTHENING - PLANK VARIATIONS PLANK POSE, THE IDEA 1S TO KEEP YOUR Top INO HIPS IN A’ STRAIGHT LINE AND HOLD YourecL¢ OFF THE GROUND FOR AS LONG AS You care Don't let XK breathing! your cheot Knees otraight! say down to ihe floor! GM ED BENDING YOUR KNEES OR USING A COUNTER OR TABLE IS AN OPTION IF YOU ARE NOT STRONG ENOUGH FOR THE FULL PLANK. °° Don’t stick out your butt. ot ae zee HOLDING FOR 2-10 SECONDS, ING 2-3 TIMES. AS YOU GET STRONGER HOLD YOUR PLANK LONGER Escaneado con CamScanner12, CORE STRENGTHENING - THE “BIRD Dog” N START SLOWLY BY LIFTING ONLY oy HAW ATA TIME OP INCREASE DIFFICULTY. seq THE NEXT PAGE FOR INSTRUCTION. |. START ON ALL FOURS. INHALE. EXHALE AND LIFT YOUR RIGHT ARM OVERHEAD. HOLD FoR 310 SECONDS AS YOU BREATHE NORMALLY. LOWER YOUR ARM. REPEAT TO THE LEFT. ReNHALE. EXHALE AND LIET YoUR RIGHT LEG BEHIND You, ke 10 SECONDS WHILE BROU KNEE STRAIGHT. HOLD 3- THING NOR . LOWER YOUR LES. REPEAT To THE Lerr. mpi Lote e REPEAT ARM AND Leg LIFTS I-41 Escaneado con CamScanner(cont'd) = 3. WANT A CHALLENGE? INHALE. EXHALE AND RAISE YOUR RIGHT ARM/FORE PAW” AND LEFT LEG/ “HIND PAW”. HOLD AND BREATHE. LOWER THEM. REPEAT WITH THE LEFT ARM AND RIGHT LEG. Don’t let your back arch! Keeg it Flat. Don’t let your shoulder creep up towards your ear! RE STRENGTHENING - THE “Bigp D0G” Keep your higs on even height Don't twist your back to litt your leg! 93 Escaneado con CamScannerSTRETCHES - TORSO STRETCH #| 1. SITTING UP STRAIGHT, —> CLASP BOTH HANDS \N FRONT OF YOU AT LAP HEIGHT. KEEP YOUR ELBOWS STRAIGHT. 2. INHALE AS You < BRING YOUR ARMS UP OVERHEAD. GENTLY ARCH Your UPPER BACK AND LOOK AT THE CEILING. 3. EXHALE AS YOU 7 LOWER YOUR ARMS AND a BACK TO Your Heo TARTING POSITION. erent 2-41 Escaneado con CamScannerHES - TORSO STRETCH #2 INHALE YOUR ARMS UP AND OVERHEAD. CLASP ug HANDS. EXHALE AND TAKE Your CLASPED HANDS 10 THE RIGHT AS FAR AS YOU CAN G0. INHALE AND COME BACK TO YouR CENTER (STARTING) POSITION. EXHALE AND LEAN TO THE LEFT. INHALE RETURNING TO CENTER POSITION. IF PERFORMING THIS STRETCH FROM A STANDING POSITION, MOVE YOUR HIPS OPPOSITE YOUR FANDS AS YOU LEAN 10 THE SIDE ORA DEEPER STRETCH. REPEAT 2 TIMES EACH SIDE. 6 Escaneado con CamScannerSiTTING ON ue Lol BACK 1 KNEEL ON A C' PUT YOUR LEFT you. INHALE. the inner surface the knee. 2. EXHALE, SQUEEZE. ! YOUR GLUTEAL MUSCLES MOVE THE RIGHT HIP FORWARD, HANDS ON LEFT KNEE. HOLD THE OTHER SIDE. Use your butt muscles to gently push the forware Avoid pressure on ~- LUNGES H THE MUSCLES THAT FLEX THE P e1¢ LUNGES STN COUNTER ACT THE CFFECTS OF USHION WITH YOUR RIGHT KNEE. FOOT ON THE FLOOR IN FRONT OF Keep breathin ch. as you stretcl of ANO your FOR 10-30 SECONDS. REPEAT 10 s sreercn gor sives -2 Escaneado con CamScanner| ugh STRETCHES - QUADRICEPS STRETCH WVADRICERS STRETCHES WILL STRETCH THIGH auscleS THAT FLEX THE HIP. COMBINED WITH TINGES THEY ARE VERY EFFECTIVE AT REDUCING | roy PAIN AND/OR TENSION CAUSED BY SITTING | FoR LONG PERIODS OF TIME. lant to share the chair? No thanks! Practicing balance strengthens my other foot, |. USING A CHAIR FOR BALANCE, STAND ON Your LEFT LEG. FLEX YoUR RIGHT KNEE AND HOLD YOUR RIGHT FOOT IN YOUR HAND. INHALE AS YOU SHALE, GENTLY PULL YOUR FOOT TOWARTE HP al HOLD FOR 10-30 SECONDS. REPEAT 10 1. OTHER Sipe. STRETCH BOTH SIDES !~ " Escaneado con CamScannerAE THIGH STRETCHES - QUADRICEPS STRETCH te HERE ARE SOME TIPS FOR A GOOD, SAFE QUADRICEPS STRETCH. IF YOU FEEL THE Stee rey YOUR THIGH OR YOUR KNEE, IT IS WORKING, THe KNE€ AND BACK SHOULD NOT FEEL PAIN! POOR FORM GOOD ForM | forgot to take deep and slow breaths! ° i. e ; is Flat ont’) Abs ave squecti"g 8 fowards the 70 Escaneado con CamScannerTHIGH STRETCHES - QUADRICEPS STRETCH (cont’a) (CEPING ALIGNMENT IS IMPORTANT. IF YOU CAN BALANCE AND STRETCH WITH GOOD ForM, PRACTICE BALANCING. IF YOU LOSE YOUR FORM WHEN YOU TRY {0 BALANCE, HOLD ON TO SOMETHING. Knees are Knees are separated Fogether Escaneado con CamScannerSTRETCHES - HAMSTRING STRETCHES HAMSTRING STRETCHES TARGET THE BACK THIGH. THEY COUNTERACT THE EFFECTS oF si ON THE LOW BACK. NG 1. LAY ON YOUR BACK WITH YOUR KNEES Bent {NHALE. : 1. EXHALE AND SLOWLY STRAIGHTEN YOUR RIGHT KNEE. USE A TOWEL OR STRAP AROUND YOUR RIGHT FOOT TO PULL YOUR LEG TOWARDS YOUR HEAD. Homstrings tight? Straighten your leg 08 for as you comfortably can. You can sill ae 0 good stretch with your knee bent. 3. KEEP BREATHING. DON’T FLEX (BEND) YOUR sack AS YOU HOLD THE STRETCH FOR 10-30 SECOND” STRETCH BOTH SIDES |# 4 Escaneado con CamScannerTips and Routines \ Use these routines during your drawing day (or Ai ht) or you can make “7 your own! Feel free to include favorite exercises not in this bo 102 Escaneado con CamScannerSAMPLE ROUTINE #1 WARM UP (About 12 minutes) - Cardio activities to get your heart qumging, As an example: jog in place 2, minutes, 20 jumping jacks, then jog in glace | minute. - Breathing, 77- 87-38 - Plank, 7-7! - Helicopter, 7- 7G - Shaking Hands, 7. G5 - Finger bread, 7-70 - Wall Push Ups, 7. G? - Wrist/hand Stretches, pp. #1-72 ~ Pelvic Rocking, 7. 87 FIRST BREAK (4 minutes) - Neck Stretch #2, 7. 82 - Torso Stretch #2, 7. 75 ~ Jog in glace | minute - Pendulum circles, 7- 7 SECOND BREAK (2 minutes) - Shoulder Pulls, 7. #7 ~ Neck Stretch #1, 7. 81 ~ Quadricegs Stretch, 77- 99-99 — STRETCH AFTER DRAWING (8 minutes) J ~ Chest Stretch #2, 7. 84 ~ Torso Stretch #1, 7. 74 ~ Lunge Stretch, 7. 7G \ ~ Wrist/hand Stretches, pp. #1-72 103 Escaneado con CamScanner104 SAMPLE ROUTINE #2 WARM UP (About 12 minutes) ~ Put on a Fast piece of music and dance around for four minutes. Get your heart rate up! — Shoulder Pulls, 7- FF - Side Eee 74 - Squeeze o ‘owel, 7- GB - Wring a Towel, 77- 8-67 ~ Wrist/hand Stretches, 77-71-72 — Neck Stretch #1, 7-81 - Chest Stretch #1, 7- 83 FIRST BREAK (3 minutes) v = Shoulder Rolls, 7. 75 - Pelvic Rocking, 7. 87 - Bird Dos, 77. 72-93 y ~ Jog in glace for | minute SECOND BREAK (2 minutes) — “Y SS ~ Spider on a Mirror, 7. Glo Z - Shoulder Digs, 7. 78 Uy, N ~ Pendulum Circles, 7. 76 | ~ Shaking Hands, 7. G5 ~ Hamstring Stretch, 7. 100 ss AFTER DRAWING (10 minutes) orso Stretch #2, 7-95 ~ Neck Stretch #2, 7. 82 7 Brist/nand Stretches, 99. 71-72 luadvicegs Stretch, gp. 97-99 2 Shaking Hands, 7. 65 Escaneado con CamScannerSAMPLE ROUTINE #3 WARM UP (About 12. minutes) = Walk around the lock as many times as you can in 4 minutes. OR walk ug and down a Flight of stairs between 2-100 times in 4 minutes. - Breathing, 77- 87-88 - Slow Crunches, 7- 70 - Neck Stretch #1, 7. 81 - Quodricers Stretch, op 29-19 - Shaking hands, 7- G5 - Squeeze/Wring a Towel, 77- G8-G7 - Wrist/hand Stretches, qp- FL-F2 FIRST BREAK (3 minutes) - Dance around for | minute ~ Pressing in, pressing out, - 80 - Standing Torso Stretch #2, 7. 75 ~ Shaking Hands, 7- 65 SECOND BREAK (2 minutes) ~ Quadriceps Stretch, pp. 77-77 - Shoulder Rolls, 7. #5 ~ Neck Stretch #2, 9. 82 STRETCH AFTER DRAWING 10 minutes) ~ Hamstring Stretch #2, 9-100 ~ Chest Stretch #2, 7. 84 ~ Wrist/nand Stretches, pp. ?1-F2 ~ Pelvic Rocking, 7- 87 Escaneado con CamScannerpEUCE YOUR PAIN WITH RALC-E. THERAPY Cais”) So what do we do Cais”) % em) chocolate! ¢ em) rice! » Gas RIC.E. STANDS FOR... Rest and Ice are good for reducing pain! Aaa Compression and Elevation to reduce swelling! 108 AA Escaneado con CamScannerEscaneado con CamScanner