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1 This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to his or her health,

2 particularly when there are any symptoms that may require diagnosis or medial attention. Copyright 2015 Svelte LLC All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Copyright Coordinator, at the address below. Svelte LLC All rights reserved 2015 Malibu, California Stretching can be one of the best things for your body.

3 BUT not just any stretching. In order to maximize your body s flexibility, strength and youthful pliability, you have to incorporate dynamic stretches into your daily routine. Dynamic stretching differs from your typical static stretching because it propels the muscle into an extended range of motion. By utilizing dynamic stretching you can activate a more useful range of motion that will help you stay youthful in the activates that you love! A Dynamic stretching routine is part of the Wake Up Lean secret to peeling years or even decades OFF your age. With are a few simple lowimpact stretches you can restore your natural posture and realign your bones and joints so that you feel and look 10 or even 20 years younger! Stretching Tips Before Your Start: ü Try to perform these stretches every day! ü Never hold your breathe while stretching. ü Stretching should never be painful. If you are feeling pain, slightly back off the stretch. ü Always keep your core tight and maintain a tall controlled posture. ü Take your time through these stretches; this activity should not be rushed!

4 10 Stretches To Look 10 Years Younger A Quick Stretching Guide to: Fight Aging, Tone Your Muscles & Increase Dynamic Flexibility 1. Good Mornings a. Stand with your feet just wider than shoulder width apart b. Take a breathe in through your nose and fold at the waist and let your head and arms dangle (For a more intense stretch, reach your hands back between your legs) c. While exhaling, slowly roll up (with your arms straight over your head) and reach your arms backwards pushing your hips forward. d. Stretch to where it is comfortable, being careful not to tweak your low back. e. Repeat for 10 sets 2. Squat reach a. Stand with your feet just wider than shoulder width apart b. Squat down with your hands by your side (or on your waist) c. As you return to a straight standing position from you squat, take your right arm and reach over head, fully extended) to to your left side. d. To get an even deeper stretch extend your right leg to where you are fully extended through your toe. e. Repeat on the left side for to complete 1 rep. f. Repeat for 5 reps (5 on each side) 3. Squat twist a. Stand with your feet just wider than shoulder width apart b. Squat down with your hands by your side (or on your waist) c. As you return to a straight standing position from you squat, extend your arms out to your sides and twist to your right

5 i. Pull in your core and keep your chin up d. As you stand, twist back to center and drop your arms e. Repeat on the left side to complete 1 rep f. Repeat for 5 reps (5 on each side) 4. Chest release a. Find a doorway, pole or tree. b. Stand with your feet should width apart. c. Place your right arm against the tree making sure your that elbow all the way to your hand is on the tree, post or wall. d. Step forward with your right foot and until you feel a stretch in your chest (on the right side) i. Make sure you elbow stays in line with your should and your wrist is directly over your elbow. e. Hold this for seconds and then repeat on the left side f. Repeat for 3 reps (3, second hold on each side) 5. Kneeling Sprinter Start a. Get down on both knees making sure they are about shoulder with apart. b. Tighten your core and bring your right foot to the ground (keeling position) c. In one movement extend your left leg behind you and lean your right elbow inside of your right knee. i. You should feel a good stretch in your hip and groin d. Hold this for seconds and then repeat on the left side e. Repeat for 3 reps (3, second hold on each side) 6. Lunge Twist a. Lunge forward with your right leg b. Slightly drop your hips i. You shouldn't try to lunge too far forward so your front knee extends far beyond your toes.

6 c. After you have lunged, slowly twist toward your right side (the foot that is forward) for a more intense hip flexor stretch. d. Hold this for seconds and then repeat on the left side e. Repeat for 3 reps (3, second hold on each side). 7. Bent Over Elongation a. Find a fixed bench, railing or post that you will be able to pull back on with full force. b. Stand with your feet just wider than shoulder width apart c. Place your hands on the fixed bench or railing. d. In one motion grip the bench take a big breath in through your nose and pull backwards, bending at the waist and exhaling your breath through your mouth i. You should feel a stretch in your lats (under your armpits) and your back. ii. You will even feel a stretch in your legs (hamstrings and quads) e. Hold this stretch for seconds and then return to your sanding position. f. Repeat for 5 reps 8. Sitting Streamlines a. Come to a seated position b. Pull your shoulder back and tighten your core for optimal posture. c. Make sure both feet are firmly planted on the ground and your both your knees and feet are inline with your shoulders d. Extend your arms over your head, overlapping your hands (right over left or left over right). e. Take a big breath in through your nose and extend your arms upwards, squeezing your shoulders to your ears. This is your streamline position.

7 f. Slowly exhale your breath and lean to your right side, maintain your streamline position. g. When you have exhaled your full breath, breathe in through your nose again and return to center. h. Drop your arms by your side and shake them out. i. Repeat the motion and breathing on the left side to complete 1 rep. j. Repeat for 3 reps (3 streamline stretches on each side) 9. Sitting Figure 4 a. Come to a seated position b. Pull your shoulder back and tighten your core for optimal posture. c. Make sure both feet are firmly planted on the ground and your both your knees and feet are inline with your shoulders d. In one movement, take your right foot and place it on your left knee i. Make sure you left foot is facing forward and your left leg is in the position that it started in e. Keep your posture tall and push down on your right knee for a more intense stretch f. Hold this for seconds and then repeat on the left side g. Repeat for 3 reps (3, second hold on each side) 10. Arch and Round [ Cat Camel ] a. Get down on the floor on your hands and knees i. Make sure you re your knees and hands are in line with each other. b. Relax your head and leave it in a comfortable position. c. Take a deep breathe in and round your back up toward the ceiling until you feel a nice stretch in your upper, middle, and lower back ( cat ). d. Hold this for seconds

8 e. Exhale letting your back sway by pressing your belly button towards the floor and pushing your butt towards the ceiling. f. Hold this for seconds g. Repeat this sequence for 5 reps BONUS Stretch! Lying Figure 4 a. Lie on floor or mat. b. Bend knees with feet on floor. Cross right leg over left thigh of other c. Grasp back of left thigh pulling ittowards you a. Hold this for seconds and then repeat on the left side b. Repeat for 3 reps (3, second hold on each side)

9 References: Anderson, B., & Burke, E. R. (1991). Scientific medical and practical aspects of stretching. Clinical Sports Medicine, 10, Avela, J., Kyrolainen, H., & Komi, P. V. (1999). Altered reflex sensitivity after repeated and prolonged passive muscle stretching. Journal of Applied Physiology, 86, Page, Phil. Internationa Journal of Sports Physical Therapy Feburary. Current concepts in muscle stretching for exercise and rehabilitation. Yamaguchi, T., Ishii. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. K. Laboratory of Human Performance, Hokkaido University. Journal of Strength and Conditioning Research Aug.

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