Cooldown Exercises

Exercise Name

Seated V Pose

Exercise Code

TCDSVP4

Exercise Description

Participants sit on floor.  Grab foot and extend one leg up on angle
and hold to stretch.  Repeat on other
side and can perform with both feet at same time as well.  Emphasize on straight knees.

Exercise Teaching Hints

Relax muscles.  Extend knee as far as possible to maximize
stretch.  Participants should be
instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name

Angels

Exercise Code

TCDA5

Exercise Description

Participants lay on back on floor
and go through motions of making a snow angel.  Arms and legs move together and apart
simultaneously.

Exercise Teaching Hints

Relax muscles.  Extend arms and legs as far as possible to
maximize stretch.  Participants should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well.

Exercise Name

Toes Over Head Pose

Exercise Code

TCDTOH6

Exercise Description

Participants lay on back on
floor.  Toes are lifted and brought
over head to attempt to touch floor behind head.  Can hold in candle stick position, or any
variation between candle stick and toes down to floor.

Exercise Teaching Hints

Relax muscles.  Back and legs should be extended as far as
possible to maximize stretch. 
Participants should be instructed to breathe deep and slow to aid in
stretch and relaxation as well.

Exercise Name

Frog Pose

Exercise Code

TCDFP7

Exercise Description

*Participants begin standing with
palms touching and pressing aginst each other.  Feet a little farther than hip width apart
and knees bend down as low as possible. 
Hold position.  Elbows can press
against knees outward to enhance stretch.

Exercise Teaching Hints

Relax muscles.  Legs should be bent as far as possible and
tilted out to side to maximize stretch. 
Participants should be instructed to breathe deep and slow to aid in
stretch and relaxation as well.

Exercise Name

Stability Ball Arch Stretch

Exercise Code

TCDSBA8

Exercise Description

*Participants lay backwards over
stability ball.  Arms can reach down to
floor in back to open up chest relax stomach muscles. 

Exercise Teaching Hints

Relax muscles.  Back and arms should be reaching and open
as far as possible to maximize stretch. 
Participants should be instructed to breathe deep and slow to aid in
stretch and relaxation as well.

Exercise Name

Waist Roll Pose

Exercise Code

TCDWRP9

Exercise Description

Participants stand with hands on
hips and knees relaxed.  Begin by
bending forward, tilt body to side and continue to back, around to other side
and back to front.  Go as far as possible-horizontal
is a great start.  Perform circles
simultaneously in both directions and numerous times. 

Exercise Teaching Hints

Relax muscles.  Relax back, sides and stomach as continue
circles to maximise stretch of opposite muscle groups.  Participant should be instructed to breathe
deep and slow to aid in stretch and relaxation as well.

Exercise Name

Tree Pose

Exercise Code

TCDTP10

Exercise Description

Participants stand with arms at
sides.  Bend one knee up and turn to
outside-place ankle on opposite thigh and hold.  Arms extend up over head and hold with
palms touching over head.  Hold-repeat
on other side. 

Exercise Teaching Hints

Relax muscles.  Relax legs and rib cage to maximize stretch
of muscle groups.  Participant should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well.

Exercise Name

Body Straight Pose

Exercise Code

TCDBS11

Exercise Description

*Participants lay on stomach on
floor with elbows bent and hands placed next to shoulders.  Arms push straight and head lifts and looks
up a ceiling while one leg is lifted up in air above horizontal and
hold.  Repeat on opposite side.

Exercise Teaching Hints

Relax muscles.  Relax neck muscles and stomach muscles to
maximize stretch.  Participant should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well. 

Exercise Name

Stability Ball Side Stretch

Exercise Code

TCDSBS12

Exercise Description

Participants lay on stability ball
on right side.  Right hand is placed on
floor for balance and right foot can be placed on floor to aid in stretch or right
knee can be bent to enhance stretch further. 
Left arm should reach out to right as far as possible.  Hold. 
Switch to opposite side and hold.

Exercise Teaching Hints

Relax muscles.  Relax left side to maximize stretch.  Participant should be instructed to breathe
deep and slow to aid in stretch and relaxation as well.

Exercise Name

Thera Band Tricep Stretch

Exercise Code

TCDTBT13

Exercise Description

Participants stand or sit and
reach right arm up in air.  Grab thera
band in right hand and then left hand and pull down using thera band.  Bend right elbow-continue pulling right arm
down with thera band in left hand and provide a deep stretch.  Hold. 
Repeat on other side. 

Exercise Teaching Hints

Relax muscles.  Relax tricep of arm that is being stretched
to maximize stretch.  Participant
should be instructed to breathe deep and slow to aid in stretch and
relaxation as well.

Exercise Name

Thera Band Hamstring Stretch

Exercise Code

TCDTBH14

Exercise Description

Participants lay on back.  While holding both ends of thera band in
either hand, place fold behind achilles of right leg.  Arms pull leg up as far as possible.  Knee should remain straight.  Repeat on other side.

Exercise Teaching Hints

Relax muscles.  Relax hamstring of stretching leg to
maximize stretch.  Participant should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well.

Exercise Name

Thera Band Quad Stretch

Exercise Code

TCDTBQ15

Exercise Description

Participants stand with right leg
bent and hook folded thera band around flexed toe and pull foot up in
back.  Can also arch back to look up at
ceiling to aid in stretch as well. 
Repeat on opposite side.  

Exercise Teaching Hints

Relax muscles.  Quads and back should be relaxed to
maximize stretch.  Participant should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well.

Expanded Leg Stretch

TCDELS16

Participants stand with legs in a
wide stance-feet wider than hip width apart. 
Legs straight.  Hands are
clasped together and brought forwards over head and to front while leaning
forward.  Hold.

Relax leg and shoulder
muscles.  Participant should be
instructed to breathe deep and slow to aid in stretch and relaxation as well.

Exercise Name

Pigeon Pose

Exercise Code

TCDPP17

Exercise Description

Participants start kneeling.  One leg is pressed backwards and sit on
heel of stationary foot.  Hands remain
of floor for stability and head is tilted up to look at ceiling.  Hold. 
Switch and repeat on opposite side. 

Exercise Teaching Hints

Relax muscles.  Hip flexors, thighs, stomach and neck
muscles should be relaxed to ehance stretch. 
Participants should be instructed to breathe deep and slow to aid in stretch
and relaxation as well.

Exercise Name

Warrior

Exercise Code

TCDW18

Exercise Description

Participants stand with feet
together.  Lunge forward with one leg
and hold in a high lunge position. 
Palms press together and reach up over head and back while head tilts back
and eyes look at ceiling.  Hold.  Repeat on opposite side.

Exercise Teaching Hints

Relax muscles.  Calves, hamstrings, hip flexors, stomach
and neck should be relaxed to enhance stretch.  Participants should be instructed to breathe
deep and slow to aid in stretch and relaxation as well.

Exercise Name

Full Supine Stretch Pose

Exercise Code

TCDFSS19

Exercise Description

Participants lay on back with legs
fully extended and arms up over head fully extended and palms pressed
together.  Slowly bring arms and knees in,
while lying on back squeeze knees into chest with arms and hold. 

Exercise Teaching Hints

Relax muscles.  Back should be released and relaxed to
maximize stretch.  Participants should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well.

Exercise Name

The Bow

Exercise Code

TCDB20

Exercise Description

Participants lay on their
stomach.  Arms reach back and knees
bend up and hands grab ankles.  Head is
tilted up and eyes look at ceiling.  Hold.

Exercise Teaching Hints

Relax muscles.  Stomach, neck, shoulder and leg muscles should
be relaxed to maximise stretch. 
Participants should be instructed to breathe deep and slow to aid in
stretch and relaxation as well.