The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.

Stretches should be done slowly and should NOT BE PAINFUL.

For maximal efficacy: Hold 30 seconds and repeat 5 times

Minimal requirements: Hold 10 seconds and repeat 3 times

CAUTION: If you have any health concerns, consult your physiotherapist or your doctor before proceeding. If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.

• Lie on your back on the Theraball with your feet flat on the floor slightly wider than shoulder width apart, as shown in this photograph
• While performing these exercises make sure to keep your pelvis level with your shoulders
• Do not let pelvis sink down!

• Using hand weights (pick weight suitable for you) start with hands at shoulders then straighten arms upward.
• Lower weights slowly and controlled
• Perform 1 set of 15

• Start with arms straight out to side with palms facing up, as shown in this photograph
• Keeping arms straight, bring hands together
• Lower weights slowly and controlled
• Perform 1 set of 15

• Using one weight, grab onto weight with both hands and straighten arms in front of you
• Keep arms straight as you move your arms to side about 45 degrees
• Return to start position and continue to other side
• Remember to control movement!
• Perform 10 repetitions to each side