Standing Biceps Stretch

Clasp your hands behind your back with your palms together, straighten arms, and then rotate them so your palms face downward. raise your arms up and hold until you feel a stretch in your biceps.


Begin with your back and neck straight and your arm supported behind you on a bench or table. Gently lower your body, allowing your arm to move further behind you until you feel a mild to modorate stretch pain free. Hold for 15 seconds and repeat 4 times.

Chest Stretch

Stand with your feet hip-width apart and your legs slightly bent. Clasp your hands behind your back. Pull your tummy muscles in and keep your head, neck and shoulder relaxed. Keeping your back straight, lift your arms away from your back until you can feel the stretch across your chest, you should feel your chest "opening". Hold the stretch for 30 seconds, then return to the start.


Stand facing a corner or open doorway. Raise your elbows to shoulder height at your sides, bend your elbows so that your forearms point straight up, and place your palms against the walls or door frame to stretch the sternal section of the pectoral muscles on both sides. This position will form the letter T.

Stretching Exercise

Stretching both before and after exercise is key to any fitness program. Benefits of stretching exercises: calming and relaxing, lengthens your muscles, helps prevent accident and injuries, improves tissue flexibility and elasticity, increases blood flow, makes muscles supple, helps with balance and coordination, improves range of motion, improves circulation, improves postures and reduce stress. All stretches should be held for 30 seconds and done twice to each extremity or side. Never bounce while stretching. Alternate the stretches to allow for proper rest period.

Balance exercise #8

Heel walk
Go to one end of a hall and slowly raise up as high as you can onto your heels. Walk down the hall on your heels. When you reach the other side come down onto your feet and stand normally. Rest. Repeat 5 times.

Cross-over walk
Go to one end of a hall and walk down the hall by placing one foot in front and on the other side of the other foot. Your feet are going in front and then sideways with each step, But your body continues to go straight. When you reach the other side stand normally. Rest. Repeat 5 times.

Tandem backward walk
Go to one end of a hall and place on foot behind the other foot so that the heel of one foot touches the toes of the other foot. Walk down the hall in a backward tandem walk. Its is important that with each step the toes on one foot touch the heel of the other. If you make a mistake, just place one foot behind the other and continue down the hall. When you reach the other side, stand normally. Rest. Repeat 5 times

Tandem forward walk
Go to one end of a hall and place one foot in front of the other so that the heel of one foot touches the toes of the other foot. Walk down the hall in tandem walk. It is important that with each step the heel of one foot touches the toes of the other. If you make a mistake, just place one foot in front of the other and continue down the hall. When you reach the other side stand normally. Rest,repeat 5 times