Fitness Programmes for Persons with Disabilities
Make sure your body is warm enough before stretching.
(A) Warm-up Exercises (Stretching Exercises) - about 5 to l0 minutes
Practise 2 - 4 times for each movement. Hold for about 10 - 30 seconds each time and do not overstretch. |
I. Head & Neck |
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1. Look forward, turn your head to the right slowly, and then to the left. |
2. Look forward, stretch your neck toward the right slowly, and then toward the left. |
3. Look forward, lower your head slowly and return. |
II. Upper Limbs |
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4. Lift shoulders, lower them, then bring them forward and backward. |
5. Raise your right arm and rest it on your left shoulder. Pull your right elbow toward the body with your left hand until you feel a tight stretch in the right shoulder. Repeat with the left arm. |
6. Put a bent right arm behind your head, gently pull your right elbow to the left with your left hand. Repeat with the left arm. |
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7. Interlock your fingers behind the neck. Move your elbows out sideways slowly until they are in line with the shoulders. |
III. Trunk |
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8. Place your arms at the side, slowly bend the body to the right, then bend to the left. |
9. Cross your arms in front of the chest. Turn the body to the right slowly and hold. Then turn to the left and hold. |
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10. Lie on the back with knees bent, swing both legs to the right and hold, then swing them to the left and hold. |
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IV. Lower Limbs |
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11. Hold the back of a chair firmly with both hands, put one leg forward and bend at the knee. Straighten the other leg and hold. Repeat with the other leg. |
Hold the edge of a chair firmly with both hands, stretch out one leg with toes pointing up and hold. Repeat with the other leg. |
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12. Hold the back of a chair firmly with both hands, bend one leg toward the side, straighten the other leg and hold. Repeat with the other leg. |
Sit on a chair, put your right ankle horizontally on your left thigh. Slowly push your right leg downward with both hands and hold. Repeat with the other leg. |
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13. Lie on the back with knees bent, put your arms around the left thigh. Slowly straighten your left leg and pull toward the face, until you feel a slight stretch in the leg and hold. Repeat with the right leg. |
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