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
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.
2000. Visual Health Illustrations, Inc. Do not reproduce without written permission from Visual Health Illustrations, Inc.