Library : Wellness Center : Exercise and Fitness : Calisthenics and Stretching

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The following sections provide information on various calisthenic and stretching exercises. These exercises should be done during the warm up and cool down phases of an aerobic workout.

Exercise	Repititions	Breathing	Indications	Contraindications
1. Spine, Lateral Flexion	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
2. Spine, Twisting	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
3. Neck Rotation	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
4. Neck Flexion	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
5. Trunk Flexion	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
6. Trunk Flexion, Lateral	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
7. Front Crawl Stroke	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
8. Back Crawl Stroke	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
9. Arm Circles	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
10 Arm-Shoulder Lift	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
11 Shoulder Shrug	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
12 Shoulder Squeeze	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
13 Elbow Knee Flexion	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
14 Leg Raisers	1-5 more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
15 Knee Chest Flexion	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
16 Thigh Stretch	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
17 Half Knee Bends	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
18 Thigh-Groin Stretcher	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
19 Calf Stretcher	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
20 Ankle Walk	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
21 Toe Raiser-Heel Walk	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
22 Body Stretch	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
23 Alternate Knee To Chest	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
24 Leg Extention	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
25 Side Leg Lists	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
26 Alternate Leg Crossover	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
27 Back Rocker	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
28 Trunk Flexion with Hamstring Stretch	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
29 Hurdlers Stretch	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
30 Sitting Side Stretch	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
31 Groin Stretcher	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
32 Kneeling Body Stretch	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
33 Buttocks Tightner	1-5. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
34 Hip Raiser	1. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
35 Ankle Rotator	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
36 Foot Extention-Flexion	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
37 Prone Straight Leg Raiser	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
38 Chest Raiser	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
39 The Dipper	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
40 Low Back Fixer	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
41 Knee Sway	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
42 Alternate Knees To Chest (Abdominals)	1-10. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
43 Sitting Bicycle (Abdominals)	1-3. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
44 Bent Knee Sit-ups (Abdominals) Single bent knee Double bent knee Cross arm bent knee 3 way bent knee	Begin with 5 gradually increasing to 3 sets of 10 each for each different type of sit-upneeded	Exhale when curling up, inhale when curling down	Indications	Abdominal or Low Back Pain, recent surgery
45 Curl Sit-ups (Abdominals)	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
46 Gather Sit-ups (Abdominals)	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
47 Figure Eight (Abdominals)	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
48 Rowing Sit-ups (Abdominals)	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
49 Jack Knife Sit-ups (Abdominals)	1Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
50 Trunk Circles	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
51 Modified Push-ups	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
52 Push-ups	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
53 Six Count Burpee	Begin with 5 gradually increasing to 3 sets of 10 each	Exhale, inhale forcefully as neeeded	Indications	Pain
54 Bicycling	1-10. more if needed	Exhale, inhale forcefully as neeeded	Indications	Pain
55 Physiological Rest Position	1-2 minutes	Very slowly exhale and inhale as neeeded	Total relaxation	None