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  |  Get Fit  |  Strengthening and Toning  |  The cheapskate's elastic band workout
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The cheapskate's elastic band workout

continued from page 1
4. Quadriceps Stretch
Reps 1
Time 0:20

Description: Improve your flexibility and help your legs recover from workouts with the Quadriceps Stretch.
Tip: For optimum results, stretch after every workout.
Starting Position: Standing upright, place one hand on a sturdy object to assist your balance.
Movement

  • Lift your right heel up towards toward your buttocks.
  • Reach back with your right hand and grasp the ankle, lightly pulling it closer to your buttocks.
  • Hold for 10-20 seconds, then repeat on the other leg.

    • Key Point: Once you are in the stretched position, bring your thigh back further to increase the stretch.
    Cautions
  • Avoid arching your lower back. Maintain an upright position at all times.
  • Avoid grasping your toes instead of your ankle. This may lead to ankle strain.

    • quadracep quadracep












    5. Chest Stretch
    Reps 1
    Time 0:20

    Description: This standing stretch will relax your pectoral muscles.
    Tip: If you're not feeling enough of a stretch, place one palm against a wall and turn your body away from it. Stretch one side at a time.
    Starting Position

  • Stand upright and extend your arms straight out to the sides.
  • Turn your palms up toward the ceiling.

    • Movement
  • Slowly extend your arms backward, squeezing your shoulder blades together.
  • Hold for 10-20 seconds. Relax and repeat.

    • Key Points
  • Exhale slowly as you stretch, and inhale as you relax.
  • Keep your chest out and focus on squeezing your shoulder blades together.

    • Caution : Apply the stretch gradually.

    chest stretch chest stretch












    6. Standing Upper Back Stretch
    Reps 1
    Time 0:20

    Description: This is a good stretch for the muscles between and surrounding your shoulder blades.
    Tip : You can do this stretch while seated at your desk to help relieve stress due to sitting and typing.
    Starting Position: From a standing position, interlock your fingers and turn your palms away from you.
    Movement

  • Extend your arms straight out in front of you, and reach forward.
  • Roll your shoulder blades forward as far as possible.
  • Hold the stretch for 20 seconds.

    • Key Point: Squeeze your shoulder blades together as you push your arms out.
    Caution: Keep your neck straight and relaxed during this stretch.

    back stretch back stretch












    7. Elastic Band Squat
    Reps 15 15

    Description: Strengthen your legs using an elastic band.
    Starting Position

  • Stand on the band with your feet shoulder-width apart.
  • Squat down and grab one end of the band in each hand.
  • Adjust the tension of the band by grabbing higher or lower on it or by wrapping it around your hands.

    • Movement
  • Stand up slowly.
  • Begin your squat by sitting back slightly. Stay on your heels throughout the movement.

    • Key Points
  • Keep your spine straight and bend at the hips as you squat down.
  • Tighten your stomach as you squat in order to protect your spine.

    • band stretch band stretch



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