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Personal Exercise Program
Introduction to Flexibility Program
Lower Back
Hamstring
Hamstring (Modified)
Hip Flexor Muscle
Quadriceps
Calves
Chest/Biceps
Chest
Upper Back
Triceps
Neck
Side
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Flexibility is the
final component of a well-rounded fitness program. Most individuals tend
to become tight and stiff with age. It is important to maintain normal
flexibility for several reasons. Good flexibility reduces the probability
that you will suffer from back pain and other postural types of pain syndromes.
Normal flexibility also allows you to attain normal movement patterns
in all activities and requires you to expend less energy as you go through
your daily activities.
The following stretching exercises should be performed a minimum of three
times a week. It is recommended that you stretch after your weight training
or cardiovascular program. When you stretch, spend 10 to 30 seconds in
the stretched position and repeat each stretch two or three times. Make
sure you are not overly aggressive when you stretch. You should feel a
comfortable stretch in each position. Hold the stretched position and
relax the area being stretched. Never bounce or jerk the body part you
are stretching.
Remember, the most important component of your exercise program is consistency.
Plan time in your schedule and don't let anything get in the way. Soon
you will have established an exercise habit that you won't want to break.
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Return to Introduction to Exercise
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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