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Stretching Exercise for Woman
A
Simple Guide of Stretching Exercises for Safe
and
Healthy Exercise For Woman
Do
Not Start Any Exercise Before You Read This Guide !
Stretching Exercises
are often avoided by many women when they have exercise for woman. In
fact, stretching exercises are very important to do, to warm up and
prepare all your muscles, joints, and bones to avoid injury while
doing more complex exercises.
Because of its importance, I dedicate this page specially for stretching
exercises instructions for all parts of your body. Remember ! All parts
of your body NEED to be warmed up before doing any exercise.
Note :
*
Do all the stretching exercises seriously, and with patience. No need to
hurry !
*
For more effective results, please repeat every stretching exercises
2 times before continuing to next exercise.
Now,
Ladies, why don’t you put on your
fitness apparel and
fitness shoes now ? ‘Cause we will start our
stretching exercises immediately….
Neck Stretching
Exercises
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1. Stand on relax
position, with your head straight forward.
Slowly bend your
head down till you feel the stretching of your back neck muscles.
Hold this position
for 8 seconds, and return to normal position.
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2. Move
your head to your back till your face
up. Hold it for 8 seconds, and return to normal position.
3.
Turn your head right as far as possible, feel the stretching of your side
neck, hold for 8 seconds, and return to normal position. Do the same to
your left.
4.
Slant your head right, till your right ear is as close as to your
shoulder. Hold the position for 8 seconds, and return to normal position.
Do the same to your left head.
5.
Move your head to your back, then slowly turn it to your right shoulder.
Hold the position for 8 seconds, and return to normal position. Do the
same to your left.
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Arm Stretching
Exercises
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1.
Stand in relax position. Straight your upper and lower right arm, then
lift it up at the same level as your shoulder. Move your palm down to
create 90° angle, and feel the stretching of your biceps muscle. Hold for
8 seconds.
2.
Move your palm up to create 90° angle, and feel the stretching of your
triceps muscle. Hold for 8 seconds.
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Shoulder Stretching
Exercises
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1.
Straight your left arm and point it to your right, and place it in front
of your chest, then pull it up right with the support of your right back
hand.
Feel
the stretching of your left shoulder.
Hold
for 8 seconds, then do the same with your right arm.
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2.
Place your lower left arm on the back of your head, so that your elbow is
above your head.
Then, with the support of your right hand, pull your left elbow right.
Hold
for 8 seconds, then do the same with your right arm
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Waist Stretching
Exercises
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1.
Stand in relax position and open your legs shoulder-Wide. Your right arm
above your ear, then turn your upper body left and hold that position for
8 seconds. Do the same with your left arm.
2.
Stand in relax position then bend your body down until your fingers touch
the floor. Hold for 8 seconds, and back to normal position.
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Legs Stretching
Exercises
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1. Stand on relax position, bend your right knee in front of your body, pull
your knee to your chest. Hold for 8 seconds, then put it down. Continue it
with your left leg.
2. Stand on relax position, lift up your right leg while bend your knee to
your back. Feel the stretching of your front thigh muscles. Hold that
position for 8 seconds, then do the same to your left leg.
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3.
Stand on relax position, move your right leg forward, with your sole
pointed ahead.
Feel the stretching of your back thigh muscles, and hold the position for
8 seconds.
Then back to relax position.
Do
the same with your left leg.
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4.
Stand on relax position, place your right leg in front of you, then slowly
bend down your right knee and below your body forward. Hold that position
for 8 seconds. Do the same with your left leg.
Ankle Stretching
Exercises
1.
Stand on relax position. Bend your right ankle to your left till you feel
the stretching on the outer side of your ankle. Hold that position for 8
seconds, and do the same with your left ankle.
2.
Bend your right ankle to your right till you feel the stretching on the
inner side of your ankle. Hold that position for 8 seconds, and do the
same with your left ankle.
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3.
Bend your right ankle back, until your fore-sole stretched. Hold for 8
seconds, and do the same for your left ankle.
4.
Bend your right ankle upward, which will stretch your calf area. Hold for
8 seconds, and do the same for your left ankle.
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Benefits of Stretching
Learn more about the
benefits of
Stretching.
Should we do stretching also AFTER exercise
? Find out the
benefit of stretching after exercise!
More Stretching
Techniques Videos
Find different stretching techniques from several fitness instructors.
When you have more spare times (during holiday for example), it's good
to try these more focused stretching exercise. Choose one that suits you
the most!
Now
that you have completed all the stretching exercise, now you are safe to
start your
exercise for woman.
Or if you need more DVDs or books, you can get it at my
online Exercise Store.
Keep
the spirit, ladies, and have more FUN with these exercises...
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