Your Exercise Program:

Depending on your previous activity level, start by walking, biking, or running. Start slow, but be consistent.

Four days each week do 20-30 minutes of cardio exercise followed by 15-20 minutes of stretching:

CARDIO options:

• Walking (outside or on a treadmill)
• Biking (outside or on a Stationary Bike)
• Running (outside or on a treadmill)

STRETCHING:

Each Day After Cardio:

1. Walking Stretch (1-3 sets of 10-15 repetitions)
2. Lunge Stretch (1-3 sets of 10-15 repetitions)
3. Hip Swivels (1-3 sets of 10-15 repetitions)
4. Hip Stretch (each hip) (1-3 sets of 10-15 repetitions)
5. Leg Balance Stretch (each leg) (1-3 sets of 10-15 repetitions)
6. Lying Down Hip Falls (with knees bent) (1-3 sets of 10-15 repetitions)
7. Reach Stretch (1-3 sets of 10-15 repetitions)

8. Runners Stretch (each leg) (1-3 sets of 10-15 repetitions)
9. Yoga Stretch arms under legs to feet (1-3 sets of 10-15 repetitions)