Stretching Exercises

Done by: Green House(Li Ying, Augustine, Darie, Kenneth Kiang and Wei Jie)

Head Rotation

Turn your head clockwise 8 times slowly as your neck may hurt if you do it quickly.

Repeat the step, this time anti-clockwise.

Shoulder Rotation

Move your shoulders forward to exercise your shoulder muscles.

Do it 8 times continuously.

Once done, do it 8 times again, this time your shoulder moves backwards.

Arm Stretch

Lift up your left arm and bring it to the opposite direction (straight)

Lift up your right arm and straighten and stretch your left arm further.

Do it for 8 seconds

Repeat for the other arm.

Finger/Wrist Stretch

Lift your arms and cross them over.

Both your arms will grab each other

Twist them and hold the position for 8 seconds

Repeat with your higher arm going down while your lower arm going up.

Arm Swinging

Swing both your arms forward for 10 times.

DO NOT go too fast, it will hurt your arms later on.

DO NOT randomly swing it, just straight forward.

Repeat backwards.

Plank

Go into a position where only your elbows and toes are helping you to stay above ground and with your palms together.

Hold it there for 10 seconds.

Rest for 2 seconds.

Repeat 2 more times.

Hip Rotation

Both of your arms grab your hips

Rotate your hips clockwise

Do 8 rounds

Repeat anti-clockwise

Hip Flexor StretchKneel on right knee

Place left foot in front, bending your knee.

Place your left hand on your left leg for stability.

Lean forward, bringing more weight onto your front leg.

Hold for 15 seconds.

Repeat for other leg

Thigh StretchLift up your left leg.

Grab your left foot.

Keep your knee pointing down.

Pull up with light pressure.

It is NOT a must to pull it up to your buttocks.

Hold for 15 seconds.

Repeat for right leg.

Hamstring Stretch

Extend left leg in front of you with the foot bended.

Bend your other knee and lean slightly.

Keep your back straight.

Hold for 15 seconds.

Repeat for other leg.

Sit and ReachSit down on the floor.

Extend your left leg

Tuck your right foot into your thigh.

Keeping your left knee straight, extend your arms to reach for your left foot.

Hold for 15 seconds.

Repeat for right leg

Jumping Jacks

Jump for 20 seconds and relax.