The exercises that you will be using to improve your functional fitness fall into four categories:

• Flexibility exercises (stretches)

• Abdominal crunches

• Back and shoulder exercises

• Lower leg exercises

In Phase One, the entire series of functional exercises can be completed in about eight to ten minutes. Go put on some comfortable clothing that is suitable for some light stretching and basic movement in order that you may practice these exercises while you read about them,

They should be performed at least three times a week, starting right now.

Your flexibility refers to how well your joints and muscles move through-out a range of motion. Your flexibility decreases with age, particularly the flexibility of your joints. Your flexibility can also be diminished by inactivity or through excessive or improperly performed exercise.

It’s no secret that flexibility exercises are frequently ignored when many people begin a structured fitness regimen, perhaps because stretching exercises take up additional time. (Of course, not having time is the most common excuse given for not doing any type of exercise.) But I assure you that the five flexibility exercise that we will do can be learned quickly and will be worth the three to five minutes, just three to five minutes and three to five time a week, that is required.

You should hold each stretch for five seconds, then relax for five seconds. The stretch and release are performed at least three times each side of the body, if applicable. Do not bounce. Breath deeply but comfortably, during each stretch.
Practice each one now as you read the descriptions, and check off each one when you’ve mastered the technique.

Starting Position ~~~~~~~~~~ Active position

While standing, place one foot on a chair, with the toes of that foot pointing up toward the ceiling. Keep both leg straight, with your knees locked but not hyperextended. With your hands on your hips gradually bend forward until you feel a gentle tension in the back of the thigh (the hamstring) of the elevated leg. Hold the stretch for five seconds, then relax it for five seconds, hold it again for five seconds, then relax for five seconds. Repeat this procedure on the opposite side. Be sure to breathe deeply but naturally during the entire stretch.

Quadriceps Stretch

While using one hand to hold on to something, such as a chair, for support, use your other hand to grab your ankle and bend your leg, bringing your heel up toward your buttocks until you feel a gentle tension in the front of your thigh. The closer you can bring your heel to your buttocks, the more flexible you are. Your knee of the opposite leg should be slightly bent: keep your knees parallel. Hold this stretch for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds. Repeat this procedure on the opposite side. Be sure to breathe deeply but naturally during the entire stretch.

Upper Calf Stretch

While using one hand to hold on to something, such as a chair, for support, place your other hand on your hip. Keep one big straight out behind you, with your heel on the ground. Bend your opposite leg in front of you, while keeping your knee directly over the corresponding foot (not ahead of it). The stretch must be felt in the upper calf of the leg that is straight back. If you don’t feel it, bring the front leg (the one that is bent) farther forward. Again, you should feel a little tension. Do not arch your back. Hold this stretch for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds. Repeat this procedure on the opposite side. Be sure to breathe deeply but naturally during the entire stretch.

Lower Calf Stretch

While using one hand to hold on to something, such as a chair, for support, place your other hand on your hip. Place one foot on the other and bend your knees. Bring your hip slowly down toward the floor keeping both heels on the ground, You should feel a gentle tension in the lower calf of your back leg. Do not arch your back. Hold this stretch for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds. Repeat this procedure on the opposite side. Be sure to breath deeply but naturally during the entire stretch.

Middle and lower back stretch

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Sit on a chair with your knees apart and stretch out your arms in front of you. Gradually bend forward. Keeping your arms stretch out and between your knees. Reach down toward the floor until you feel a gentle tension in your upper and/or middle back. Hold this stretch for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds, hold it again for five seconds, then relax for five seconds. Repeat this procedure on the opposite side. Be sure to breathe deeply but naturally during the entire stretch.

• (The face of my model has to be covered for privacy purposes.)