Part 5: Be Physically Active

Stretching and Rehabilitation

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These exercises make your body more flexible. This helps you prevent injury during exercise and everyday activities. Stretching can also help you relax and is a tool for stress management. Tips:

•  Stretch all muscle groups. Induce mild tension (not pain or burn) for 10 to 30 seconds.

•  Don’t bounce while stretching. Make movements slow and controlled.

•  Breathe slowly. Inhale while stretch is released. Exhale when moving into the stretch.

•  Stretch after each cardio or resistance training workout.

•  Stretch as a stand-alone workout or as a way to wind down at the end of the day.

 

 

Examples of Stretching Exercises:

Shoulder Shrug: Shrug your shoulders up toward your head. Then lower them. Repeat 4 times. Slowly circle your shoulders forward 8 times and then backward 8 times.

 

Hamstring Stretch: Sit on the floor with your right leg straight. Bend your left leg and touch your foot against your straight leg. Stretch forward to touch the toes of your right foot. Hold for 4 counts. Then do this on the other side.

Stretching & Rehabilitation

Yoga

Massage

Avoid Injury

Appreciate the Journey

Set Fitness Goals

Plan Physical Activity

Tackle Limitations

Injury and Disability

Manage Your Time

Set Up for Success

What Are You Waiting For?

Responsibility for Change

Create "If, Then" Plans

Exercise and Eating

Eating and Body Image

How Do You View Your Body?

Identify Disordered Eating

Review and Prepare

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