BASIC DAILY STRETCHING EXERCISE TO TONE YOU FOR THE DAY RHNP/PPME/MOH

IMPORTANT CAUTION Everybody can exercise Standard: Min 3 times a week, 30min at a time (ACSM) & progress with time. BUT Pregnant women People with Metabolic / chronic conditions such as diabetes, hypertension, cancer, etc should see the doctor first Men /women 40yrs and over, see doctor to rule out risk of chronic diseases.

IMPORTANT CAUTION CON’T some exercise programs may result in injury. Consult your doctor if you are in question To reduce the risk of injury never force or strain during exercise. If you experience too much pain during or after exercise please stop immediately and consult your doctor. NB: any liability, loss or damage resulting from the performance of the exercise demonstrated here or the advice and information given here is expressly disclaimed.

STRETCHING EXERCISE DEMONSTRATIONS (Upper body stretching) Fitness dose 1

BICEPS AND SHOULDER STRETCH Starting Position Begin this stretch in a standing position with your feet approximately shoulder width apart. Clasp your hands together behind your back. Repeat twice, holding each stretch approximately 12 to 15 seconds. Muscles stretched Biceps muscle Shoulder muscles Chest muscles

NECK STRETCH Starting Position Begin in a seated position with your legs crossed or in the butterfly position. Action Bring your left ear down towards your left shoulder and hold. Roll your head down towards the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner. Repeat twice. Muscles stretched Neck muscles Shoulder muscles

SHOULDER STRETCH Starting Position Begin this stretching exercise in a standing position with your feet shoulder width apart. Action Bring one arm directly across your body and hold it tight with the opposite arm. Pull the opposite arm to your body, hold for approximately 12 to 15 seconds and relax. Repeat this stretch twice for each arm, alternating between arms. Muscles Stretched Triceps muscles Deltoid muscles Trapezius muscles

TORSO STRETCH Starting Position This exercise is performed in a seated position with the legs crossed or in the butterfly position. Action Clasp hands together and slowly raise them above your head towards the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while letting out your breath. Repeat this stretch twice. Muscles stretch Latissimius dorsi muscles Rectus femoris External Oblique

LOWER BODY STRETCHING Fitness dose 2

CALF STRETCH Starting Position This exercise is done in a standing position. You will begin with feet shoulder width apart. Action Step forward in a half lunge, the back foot is in a fixed position with the knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Repeat twice with each leg, alternating legs. Hold each stretch approximately 12-15 seconds. Muscles Stretched Calf muscles Quadriceps muscles

GLUTEUS AND OUTER THIGH STRETCH Starting Position This stretch is performed in a sitting position with your legs out in front of you. Action Cross one leg over the other so that your foot is perpendicular to your quad. Use your elbow for leverage to stretch looking away from the upright knee. Perform this exercise slowly alternating legs. Repeat twice for each leg. Muscles Stretched Gluteus

GROIN BUTTERFLY STRETCH Starting Position This exercise begins by sitting on the floor and bringing the heels as close to the groin as possible. You should not feel pain in this position, if you do feel discomfort create more space between your heels and groin. You will be making a butterfly pattern with your legs in this starting position. Action Use your arms to slowly push your legs and knees towards the ground. Stop if you feel any pain performing this stretch. Muscles Stretched Groin muscles Inner thigh

HAMSTRING STRETCH Starting Position Begin standing with both feet on the ground, shoulder width apart. Action Slowly lower your upper body by bending at the waist and reaching your arms down towards your feet. Attempt or touch your toes and hold the position for 12 to 15 seconds. Slowly roll up the spine to return to the starting position. Repeat two times. N/B: This exercise, especially for the elderly, could be detrimental if not done slowly. Don’t stretch beyond your limit. Take it easy! Muscles Stretched Erecta spinae Spinal alignment

Quad Stretch Starting Position Begin by standing with both your feet shoulder width apart and your upper body erect. There should be a slight bend in the knees. Action Bring one leg behind your back and grab it with your arm on the same side, behind the buttocks. Hold for 12 seconds and switch legs. Repeat this stretch twice.

Strengthening Of The Upper Body

Strengthening The Lower Body

Strengthening for general body conditioning

Strengthening Of The Lower Body

Abdominal exercises

BREATHING EXERCISE We breath 20,000 times a day- approx 15 times per minute This ensure cellular respiration & metabolism Correct breathing exercises enhance respiration

Breathing correctly Breathe expanding first the lower, then the middle & finally the upper portion of lungs See your belly expand otherwise you are not breathing efficiently Change from upper lung breathing (mostly done) to diaphragmatic breathing for efficient feeding of cells

Deep breathing achieve more physiologic benefits- purifying agents Slow rate of breathing decreases nervousness & increases self confidence Practice This Anywhere At All Time For It Is The Body’s Normal Function

BE FIT FOR LIFE !!!!!! CREATE WEALTH FOR GHANA !!!!!!!