100FIT 50T Buku Petunjuk - Halaman 13

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shoulder lift:

Lift your right shoulder up, towards your ear and hold

the position for a moment. Then repeat the exercise

with your left shoulder

Neck lateral flexion stretch:

one side, then the other

Harmstring Stretch:

commence with knee slightly bent, then push knee

straight as tension allows, push chest towards foot.

Adductor stretch:

push down with elbows on knees very gently, keep

back straight

Lateral stretching:

Stretch your arms upwards. Now try to stretch your

right arm up as far as you can, feeling your right side

stretch. Hold this position for a moment. Then repeat

the exercise with your left arm.

Gastrocnemius stretch:

keep knee straight and heel down, feet facing forward