Wednesday, May 30, 2007

Went to see my chiropractor about my hamstrings and pecs which have been really tight. I am to do the following stretches:

1. Lie on back, bend one knee to chest. Pull over knee toward opposite shoulder. Repeat 5 times for 15 seconds each side.

2. Lie on back near doorway entrance. Let one leg go through door, raise other and place heel on wall with leg straight. Relax leg and hold for one minute. Repeat twice for each leg.

3. Stand in corner. Raise arms and bend 90 degrees at shoulders and elbows. Place forearms and hands flat on adjacent walls. Lean into corner. Hold for 20 seconds. Repeat 3 times.

4. Stand close to and facing wall. Reach one hand behind waist as far as it will go. Dangle towel over back of head to that hand with other hand. Pull towel up while relaxing arm that has been extended behind waist. Repeat 5 times for 15 seconds each side.

I am to do the following exercises:

1. Lunge holding 20 pound weight each arm. Hold 3 seconds. Repeat 10 times each leg.

2. Wall sit. Hold 20 seconds. Repeat 3 times.