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2torial #0503:
Learn2 Stretch Before Exercising
 Stretch your back and neck
Roll your neck. With your back straight,
lean your right ear as far as you can toward your
right shoulder. Hold for 15 seconds. Then roll your
head slowly forward, and over to the left side,
keeping your chin as close to your chest as
possible. When you get to the left side, hold for
15 seconds. Then start on the left side and repeat.
Important: Don't roll your head in a full circle,
or drop your head back against your spine. It can
grind the vertebrae (yuck!).
Stretch your back and gluteal muscles. In
a sitting position, lay your left leg out in front
of you, with your right leg bent, so that your knee
is near your chin. Place your right foot on the
left side of your left knee. Place your left hand
on the ground so that it touches the outside of
your right thigh, with your right hand on the floor
behind you. Now gently push against your leg with
your left elbow, twisting your torso to the right,
and turning your head to look behind you. You
should feel a stretching in your buttocks, and a
gentle stretching of the back. Switch legs and
repeat, turning toward the left.
Stretch your lower back. Lie on your
back, and, bending your legs, bring your knees up
to your chin. Pressing your lower back against the
floor, grasp both legs at the back of the thighs,
and then pull your knees gently toward your chin.
Your buttocks will lift off the floor, stretching
the lumbar region of your back. Hold for 15 to 30
seconds.
Now don't forget to stretch again tomorrow!
-end-
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