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By clicking below I acknowledge that I am enrolling in, a program created by the American Heart Association, Inc. ("AHA Program").

I am engaging in the AHA Program voluntarily and for my own personal reasons. I understand that it is my responsibility to consult with a physician regarding heart disease.

The AHA programs I am enrolling in may advocate or involve physical activity such as exercise. Such physical activity is a potentially hazardous activity that may involve certain risks. By participating in AHA programs, I assume all associated risks. It is my responsibility to consult with a physician to determine my ability to engage in any and all activities associated with the AHA Programs. It is also my responsibility to use equipment, clothing, and technique that are appropriate for the activities related to the AHA Programs. I am solely responsible for my own safety.

I agree to not sue, and to release, indemnify and hold harmless, the AHA, its affiliates, officers, directors, volunteers and employees, and all sponsors of the AHA programs sponsors and the agents of such sponsors, from any and all liability, claims, demands, and causes of action whatsoever, arising out of my participation in the AHA programs, whether arising from the negligence of any of the above parties or from any other cause. The foregoing release, indemnification, and hold harmless shall be as broad and inclusive as is permitted by the state in which I live.

I consent to the aggregation of my non-identifying information with like information from other people, and I consent to the release of such aggregated information to other parties, including but not limited to the sponsors of AHA. I authorize the AHA to mail me information about the AHA Programs or about other AHA offerings.

I acknowledge and agree that the AHA may discontinue certain AHA programs without notice to me and that I shall have no continuing rights in the AHA programs upon such termination.

I assert that I am the person about whom the information I am providing relates.

If any portion of this agreement is held invalid, the balance shall continue in full force and effect.

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Take our quick quiz to get your personalized walking, stretching and strength-building plan developed by the American Council on Exercise (ACE) in collaboration with the American Heart Association. Follow your plan toward a healthier you!

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Sample Stretches

Basic Stretches

Hamstring Stretch: Prop one foot up on a bench or stairstep. Stand tall. Keeping your chest high, hips square and tailbone lifted, bend forward from your hips. Feel a stretch in the back of your thigh or knee. Hold 20-30 seconds on each leg.

Calf Stretch: Stand facing a wall with both hands on it. Position one foot forward (knee bent) and the other leg back with the leg straight, toes pointing at the wall. With your stomach tight, lean in toward the wall until you feel a stretch in the lower part of the back leg. Hold 20-30 seconds on each leg.

Additional Stretches

Hip Flexor Stretch: Lunge forward with one leg, knee bent. The back leg can stay straight or bend slightly. Push your hips forward until you feel a stretch in front of your back thigh near the groin. Keep your torso upright and your front knee behind your toes. Hold 20-30 seconds on each leg.

Adductor (inner thigh) stretch: Keeping your torso upright, lunge to one side with a bent knee over the toe. Keep your other leg straight. Push your weight to the “bent knee” side until you feel a stretch in the inner thigh of your straight leg. Hold 20-30 seconds on each leg.

Chest stretch: Place your fingertips lightly on the back of your head. Push your elbows back while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for 20-30 seconds.

Another option is to stand in a corner with one hand or elbow on each wall. Your feet should be 1˝ -2 feet away from the corner in a split stance (Feet position should be staggered, one foot in front and the other in back). Keeping your back straight and tummy pulled in, lean into the wall until you feel a stretch in your chest near your underarms. Hold for 20-30 seconds.

Shoulder Rolls: Lift your shoulders up toward your ears, then down and backwards in a circular motion. Repeat 5-10 times. Perform with both shoulders simultaneously or alternate right and left.