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
DEMONSTRATIONS
(Upper body stretching)
Fitness dose 1
BICEPS AND SHOULDER STRETCH
Starting Position
• Begin this stretch in a standing
position with your feet
approximately shoulder width
apart.
• Clasp your hands together
behind your back.
• Repeat twice, holding each
stretch approximately 12 to 15
seconds.
Muscles stretched
• Biceps muscle
• Shoulder muscles
• Chest muscles
NECK STRETCH
Starting Position
Begin in a seated position with
your legs crossed or in the
butterfly position.
Action
• Bring your left ear down towards
your left shoulder and hold.
• Roll your head down towards the
ground and bring your chin to your
chest.
• Hold and finally, roll your head to
the right and bring that ear to your
right shoulder.
• Inhale and exhale in a slow and
controlled manner.
• Repeat twice.
Muscles stretched
• Neck muscles
• Shoulder muscles
SHOULDER STRETCH
Starting Position
Begin this stretching exercise
in a standing position with
your feet shoulder width apart.
Action
• Bring one arm directly across
your body and hold it tight
with the opposite arm.
• Pull the opposite arm to your
body, hold for approximately
12 to 15 seconds and relax.
• Repeat this stretch twice for
each arm, alternating between
arms.
• Muscles Stretched
– Triceps muscles
– Deltoid muscles
– Trapezius muscles
TORSO STRETCH
Starting Position
This exercise is performed in a
seated position with the legs
crossed or in the butterfly
position.
Action
• Clasp hands together and slowly
raise them above your head
towards the ceiling.
• Reach as high as you can while
inhaling deeply and hold for 2030 seconds.
• Bring your hands down slowly
while letting out your breath.
• Repeat this stretch twice.
Muscles stretch
• Latissimius dorsi muscles
• Rectus femoris
• External Oblique
LOWER BODY STRETCHING
Fitness dose 2
CALF STRETCH
Starting Position
This exercise is done in a
standing position. You will
begin with feet shoulder width
apart.
Action
• Step forward in a half lunge,
the back foot is in a fixed
position with the knee slightly
bent.
• Stretch the back calf by
bending and straitening your
back leg while remaining in the
half lunge position.
• Repeat twice with each leg,
alternating legs.
• Hold each stretch
approximately 12-15 seconds.
Muscles Stretched
• Calf muscles
• Quadriceps muscles
GLUTEUS AND OUTER THIGH STRETCH
• Starting Position
This stretch is performed in a
sitting position with your legs out
in front of you.
Action
• Cross one leg over the other so
that your foot is perpendicular to
your quad.
• Use your elbow for leverage to
stretch looking away from the
upright knee.
• Perform this exercise slowly
alternating legs.
• Repeat twice for each leg.
Muscles Stretched
Gluteus
GROIN BUTTERFLY STRETCH
Starting Position
• This exercise begins by sitting on the
floor and bringing the heels as close to
the groin as possible.
• You should not feel pain in this
position, if you do feel discomfort
create more space between your heels
and groin.
• You will be making a butterfly pattern
with your legs in this starting position.
Action
Use your arms to slowly push your legs
and knees towards the ground. Stop if
you feel any pain performing this
stretch.
Muscles Stretched
• Groin muscles
• Inner thigh
HAMSTRING STRETCH
Starting Position
Begin standing with both feet on
the ground, shoulder width apart.
Action
• Slowly lower your upper body by
bending at the waist and reaching
your arms down towards your feet.
• Attempt or touch your toes and
hold the position for 12 to 15
seconds.
• Slowly roll up the spine to return
to the starting position.
• Repeat two times.
N/B:
• This exercise, especially for the
elderly, could be detrimental if not
done slowly.
• Don’t stretch beyond your limit.
Take it easy!
Muscles Stretched
Erecta spinae
Spinal alignment
Quad Stretch
• Starting Position
Begin by standing with both your
feet shoulder width apart and your
upper body erect. There should be
a slight bend in the knees.
Action
Bring one leg behind your back
and grab it with your arm on the
same side, behind the buttocks.
Hold for 12 seconds and switch
legs. Repeat this stretch twice.
Strengthening Of The Upper Body
Strengthening The Lower Body
Strengthening for general body conditioning
Strengthening 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
• Deep breathing achieve more physiologic
benefits- purifying agents
• Slow rate of breathing decreases nervousness
& increases self confidence
Practice This Anywhere At All Time For It Is The
Body’s Normal Function
• BE FIT FOR LIFE !!!!!!
• CREATE WEALTH FOR GHANA !!!!!!!