BASIC DAILY STRETCHING EXERCISE TO TONE YOU FOR THE

DAY

RHNP/PPME/MOH

IMPORTANT CAUTION

• Everybody can exercise

• Standard:• Min 3 times a week, 30min at a time (ACSM) & progress with time.

• BUT• Pregnant women• People with Metabolic / chronic conditions such as diabetes,

hypertension, cancer, etc should see the doctor first

• Men /women 40yrs and over, see doctor to rule out risk of chronic diseases.

IMPORTANT CAUTION CON’T• some exercise programs may result in injury. Consult your doctor if you

are in question

• To reduce the risk of injury never force or strain during exercise.

• If you experience too much pain during or after exercise please stop immediately and consult your doctor.

• NB: any liability, loss or damage resulting from the performance of the exercise demonstrated here or the advice and information given here is expressly disclaimed.

STRETCHING EXERCISE STRETCHING EXERCISE DEMONSTRATIONSDEMONSTRATIONS

(Upper body stretching)(Upper body stretching)Fitness dose 1Fitness dose 1

BICEPS AND SHOULDER STRETCH BICEPS AND SHOULDER STRETCH Starting PositionStarting Position• Begin this stretch in a Begin this stretch in a

standing position with your standing position with your feet approximately shoulder feet approximately shoulder width apart.width apart.

• Clasp your hands together Clasp your hands together behind your back.behind your back.

• Repeat twice, holding each Repeat twice, holding each stretch approximately 12 to stretch approximately 12 to 15 seconds.15 seconds.

Muscles stretchedMuscles stretched

• Biceps muscleBiceps muscle• Shoulder musclesShoulder muscles• Chest musclesChest muscles

NECK STRETCH NECK STRETCH Starting PositionStarting Position

Begin in a seated position with Begin in a seated position with your legs crossed or in the your legs crossed or in the butterfly position.butterfly position.

ActionAction• Bring your left ear down Bring your left ear down

towards your left shoulder and towards your left shoulder and hold.hold.

• Roll your head down towards Roll your head down towards the ground and bring your chin the ground and bring your chin to your chest. to your chest.

• Hold and finally, roll your head Hold and finally, roll your head to the right and bring that ear to the right and bring that ear to your right shoulder. to your right shoulder.

• Inhale and exhale in a slow Inhale and exhale in a slow and controlled manner. and controlled manner.

• Repeat twice.Repeat twice.

Muscles stretchedMuscles stretched

• Neck musclesNeck muscles• Shoulder musclesShoulder muscles

SHOULDER STRETCH SHOULDER STRETCH Starting PositionStarting Position

Begin this stretching exercise Begin this stretching exercise in a standing position with in a standing position with your feet shoulder width your feet shoulder width apart.apart.

ActionAction• Bring one arm directly across Bring one arm directly across

your body and hold it tight your body and hold it tight with the opposite arm. with the opposite arm.

• Pull the opposite arm to your Pull the opposite arm to your body, hold for approximately body, hold for approximately 12 to 15 seconds and relax. 12 to 15 seconds and relax.

• Repeat this stretch twice for Repeat this stretch twice for each arm, alternating each arm, alternating between arms.between arms.

• Muscles StretchedMuscles Stretched– Triceps musclesTriceps muscles– Deltoid musclesDeltoid muscles– Trapezius muscles Trapezius muscles

TORSO STRETCH TORSO STRETCH

Starting PositionStarting Position

This exercise is performed in a This exercise is performed in a seated position with the legs seated position with the legs crossed or in the butterfly crossed or in the butterfly position. position.

ActionAction• Clasp hands together and slowly Clasp hands together and slowly

raise them above your head raise them above your head towards the ceiling. towards the ceiling.

• Reach as high as you can while Reach as high as you can while inhaling deeply and hold for 20-inhaling deeply and hold for 20-30 seconds. 30 seconds.

• Bring your hands down slowly Bring your hands down slowly while letting out your breath.while letting out your breath.

• Repeat this stretch twice.Repeat this stretch twice.

Muscles stretchMuscles stretch• Latissimius dorsi musclesLatissimius dorsi muscles• Rectus femorisRectus femoris• External ObliqueExternal Oblique

LOWER BODY STRETCHINGLOWER BODY STRETCHING

Fitness dose 2Fitness dose 2

CALF STRETCH CALF STRETCH Starting PositionStarting Position

This exercise is done in a This exercise is done in a standing position. You will standing position. You will begin with feet shoulder begin with feet shoulder width apart.width apart.

ActionAction• Step forward in a half lunge, Step forward in a half lunge,

the back foot is in a fixed the back foot is in a fixed position with the knee position with the knee slightly bent.slightly bent.

• Stretch the back calf by Stretch the back calf by bending and straitening bending and straitening your back leg while your back leg while remaining in the half lunge remaining in the half lunge position. position.

• Repeat twice with each leg, Repeat twice with each leg, alternating legs.alternating legs.

• Hold each stretch Hold each stretch approximately 12-15 approximately 12-15 seconds.seconds.

Muscles StretchedMuscles Stretched• Calf musclesCalf muscles• Quadriceps musclesQuadriceps muscles

GLUTEUS AND OUTER THIGH STRETCH GLUTEUS AND OUTER THIGH STRETCH • Starting PositionStarting Position

This stretch is performed in a This stretch is performed in a sitting position with your legs sitting position with your legs out in front of you.out in front of you.

ActionAction• Cross one leg over the other Cross one leg over the other

so that your foot is so that your foot is perpendicular to your quad. perpendicular to your quad.

• Use your elbow for leverage to Use your elbow for leverage to stretch looking away from the stretch looking away from the upright knee. upright knee.

• Perform this exercise slowly Perform this exercise slowly alternating legs. alternating legs.

• Repeat twice for each leg.Repeat twice for each leg.

Muscles StretchedMuscles StretchedGluteusGluteus

GROIN BUTTERFLY STRETCH GROIN BUTTERFLY STRETCH Starting PositionStarting Position• This exercise begins by sitting on This exercise begins by sitting on

the floor and bringing the heels as the floor and bringing the heels as close to the groin as possible. close to the groin as possible.

• You should not feel pain in this You should not feel pain in this position, if you do feel discomfort position, if you do feel discomfort create more space between your create more space between your heels and groin. heels and groin.

• You will be making a butterfly You will be making a butterfly pattern with your legs in this pattern with your legs in this starting position.starting position.

ActionActionUse your arms to slowly push your Use your arms to slowly push your legs and knees towards the legs and knees towards the ground. Stop if you feel any pain ground. Stop if you feel any pain performing this stretch.performing this stretch.

Muscles StretchedMuscles Stretched• Groin musclesGroin muscles• Inner thigh Inner thigh

HAMSTRING STRETCH HAMSTRING STRETCH Starting PositionStarting Position

Begin standing with both feet on Begin standing with both feet on the ground, shoulder width apart.the ground, shoulder width apart.

ActionAction• Slowly lower your upper body by Slowly lower your upper body by

bending at the waist and bending at the waist and reaching your arms down reaching your arms down towards your feet.towards your feet.

• Attempt or touch your toes and Attempt or touch your toes and hold the position for 12 to 15 hold the position for 12 to 15 seconds.seconds.

• Slowly roll up the spine to return Slowly roll up the spine to return to the starting position.to the starting position.

• Repeat two times.Repeat two times.N/B:N/B:• This exercise, especially for the This exercise, especially for the

elderly, could be detrimental if elderly, could be detrimental if not done slowly.not done slowly.

• Don’t stretch beyond your limit. Don’t stretch beyond your limit. Take it easy!Take it easy!

Muscles StretchedMuscles StretchedErecta spinaeErecta spinaeSpinal alignmentSpinal alignment

Quad Stretch Quad Stretch

• Starting PositionStarting PositionBegin by standing with both Begin by standing with both your feet shoulder width apart your feet shoulder width apart and your upper body erect. and your upper body erect. There should be a slight bend There should be a slight bend in the knees.in the knees.

ActionActionBring one leg behind your Bring one leg behind your back and grab it with your arm back and grab it with your arm on the same side, behind the on the same side, behind the buttocks. Hold for 12 seconds buttocks. Hold for 12 seconds and switch legs. Repeat this and switch legs. Repeat this stretch twice.stretch twice.

Strengthening Of The Upper BodyStrengthening Of The Upper Body

Strengthening The Lower BodyStrengthening The Lower Body

Strengthening for general body conditioningStrengthening for general body conditioning

Strengthening Of The Lower BodyStrengthening Of The Lower Body

Abdominal exercises

BREATHING EXERCISE

• We breath 20,000 times a day- approx 15 times per minute

• This ensure cellular respiration & metabolism

• Correct breathing exercises enhance respiration

Breathing correctly

• Breathe expanding first the lower, then the middle & finally the upper portion of lungs

• See your belly expand otherwise you are not breathing efficiently

• Change from upper lung breathing (mostly done) to diaphragmatic breathing for efficient feeding of cells

Practice This Anywhere At All Time For It Is The Body’s Normal Function

• Deep breathing achieve more physiologic benefits- purifying agents

• Slow rate of breathing decreases nervousness & increases self confidence

• BE FIT FOR LIFE !!!!!!

• CREATE WEALTH FOR GHANA !!!!!!!