I was recently handed this book on stretching exercises by my friend. It has a set of exercises that one is supposed to do daily; starting with 7 repetitions and gradually increasing to 9, 11 and so on till one can do 25 reps.
The exercise routine begins with a warm up consisting of:
Once done with this, there are the below mentioned exercises:
So I have the following few questions:
1. Is the Pelvic Tilt 'safe' ? How does it affect the spine ?
2. The same with the Heel Raise. The book says that it changes the arch of the foot. Both these exercises make me concerned because they actually 'change' the structure of the body and I am a first-timer exercising so I do not wanna do anything stupid.
3. I do not get to do the last exercise as I do not have hooks to suspend myself from. Will it have a detrimental effect ?
I am 19, male.