ACTIVE RECREATION

(FITNESS)
 BASIC STRETCHING AND WARM UP
EXERCISES
BENEFITS:
◦Increase blood flow to the muscles;
◦Increase muscle elasticity;
◦Gently raise heart rate;
◦Increase mental alertness; and,
◦Increase core body temperature.
1. Neck Stretch
◦ Bend your head forward and
slightly to the right.
◦ With your right hand, gently pull
your head downward to stretch
your neck.
◦ Hold for about 16 counts. Repeat
on the opposite side.
2. Shoulder Rolls
◦Stand in upright position.
Roll shoulders in
◦circular motion forward to
backward.
3. Side Arm Stretch
◦ Stand in upright position.
◦ Extend the right arm to the left.
◦ Use the left arm/hand to gently
push the right arm towards the
body to straighten and stretch it.
◦ Hold the stretch for 16 counts.
Repeat on left arm.
4. Tricep Stretch
◦ Extend one hand down the center of
your back, fingers pointing downward.
◦ Use the other hand to grasp the elbow
and stretch your tricep muscle.
◦ Hold the stretch for 16 counts. Repeat
on the opposite arm.
5. Hamstring Stretch
◦ Stand with your feet shoulder-width apart,
one foot extended half a step forward.
◦ Keeping the front leg straight, bend your
rear leg, resting both hands on the bent
thigh.
◦ Stretch the hamstring muscles.
◦ Hold the stretch for 16 counts. Repeat on
the opposite leg.
6. Quadricep Stretch
◦ Stand near a wall or a piece of sturdy
exercise equipment for support.
◦ Grasp your ankle and gently pull your
heel up and back until you feel a stretch
in front of your thigh.
◦ Hold for about 16 counts. Switch legs and
repeat
7. Outer Thigh Stretch
• Sit on the floor. Extend your legs in front of
your body.
• Bend right knee, cross right foot over left knee
and place on the floor.
• Place left elbow on right knee.
• Keep abdominal muscles tight and back
straight. Keep shoulders back and chin up.
• Place right arm behind your right hip on floor
for support.
7. Outer Thigh Stretch
• Gently twist waist and shoulders to the right,
looking behind the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose, and exhale
(breathe out) through your mouth, as you complete
this stretch.
• Hold this stretch for 16 counts.
• Repeat on the opposite side to stretch your
left outer thigh.
8. Inner Thigh Stretch
◦ Stand upright, with both feet facing forward,
double shoulder-width apart.
◦ Place your hands on your hips, in order to keep
your back straight, slowly exhale, taking your
body weight across to one side.
◦ Avoid leaning forward or taking the knee of the
bent leg over your toes. As you increase the
stretch, the foot of the bent leg should point
slightly outward.
◦ Repeat on the opposite side.
9. Calf Stretch
◦ Begin this calf stretch with your hands against the
wall and your leg to be stretched behind you.
◦ Keep your heel down, knee straight and feet
pointing forwards.
◦ Gently lunge forwards until you feel a stretch in the
back of your calf or knee.
◦ Hold for 16 counts and repeat with the other Leg.
10. Knee Bends/Squat
• Plant your feet flat on the ground, about shoulder-width apart.
• Point your feet slightly outward, not straight ahead.
• Look straight ahead. Bend your knees as if you were going to sit
back in a chair, keeping your heels on the floor.
• Never let your knees extend beyond your toes.
• Pull in your abdominal muscles and keep your lower back in a
near neutral position (a slightly arched back might be
unavoidable).
• In a controlled manner slowly lower yourself down so that your
upper legs are nearly parallel with the floor. Extend your arms for
balance.
Other Warm-Up Exercises:
a. Hip Circles g. Waist Turns
b. Alternate Cross Kicks Front h. Jog in Place
c. March on the Spot i. Jumping Jacks
d. March Feet Apart j. Breathing Exercises
e. Knee Lifts k. Alternate Reach Up
f. Alternate Toe Touches Side l. Lower Back Stretch
m. Shin Stretch
The Many Benefits of Yoga Exercise
1. It increases respiratory efficiency.
2. It improves posture and balance.
3. It increase one’s endurance and energy.
4. It improves one’s memory, concentration, mood
and self-actualization.
5. It decreases anxiety and depression.
6. It is relaxing
The Many Benefits of Yoga Exercise
7. It has a low risk of injuring the muscles and the
ligaments.
8. It increases one’s flexibility and is good for muscle
toning.
9. It is the best way to build core strength.
10. It tests mental endurance and physical stamina.
11. It is a good form of meditation.
1. Downward Facing Dog Position
2. Mountain Pose
3. Warrior Pose I
4. Warrior Pose II
5. Extended Side Angle
6. Triangle Pose
7. Cat-Cow Stretch
8. Staff Pose