Lower Back   Extensors 
Hamstrings   Pull Back Toes, Double Leg 
With hands on toes, pull torso forward and bend 
head toward knees until stretch is felt holding 
Bring both knees to chest and hold for up to 15 
stretch for up to 15 seconds.  For more stretch, 
seconds alternating knees.  For more stretch, bring 
place hands on ankles bending forward with torso 
head to knees and hold stretch for up to 15 seconds. 
toward knees and holding stretch for up to 15 
seconds. 
Shoulder Shrug with Dumbbells 
Shoulder Shrug with Barbell 
Using a medium grip, keep arms straight and lift 
Keeping arms straight, lift shoulders as high as 
shoulders as high as possible, rotating shoulders 
possible, rotating shoulders up and backward. 
up and backward and return to starting position. 
Alternation Raise with Dumbbells 
Upright Row with Dumbbells 
With arm locked, raise dumbbell to overhead position.   Keeping dumbbells close together, pull dumbbells 
Return to starting position alternating arms in a slow  to chin, keeping elbows high and slowly return to 
rhythmic manner.  Do not attempt too much weight. 
starting position. 
  2000.  Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc.






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