A successful exercise program consists of a warm up, aerobic exercise, and a cool down. Warming up is an important part of your
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Head rolls
Rotate your head to the right for
one count, feeling the stretch up
the left side of your neck. Next
rotate your head back for one
count, stretching your chin to the
ceiling and letting your mouth open.
Rotate your head to the left for one
count, and finally, drop your head
to your chest for one count.
Shoulder lifts
Lift your right shoulder up toward
your ear for one count. Then lift
your left shoulder up for one count
as you lower your right shoulder.
Side stretches
Open your arms to the side and
continue lifting them until they are
over your head. Reach your right
arm as far upward toward the
ceiling as you can for one count.
Feel the stretch up your right side.
Repeat this action with your left
arm.
Inner thigh stretch
Sit with the soles of your feet
together with your knees pointing
outward. Pull your feet as close
into your groin as possible. Gently
push your knees toward the floor.
Hold for 15 counts.
Toe touches
Slowly bend forward from your waist, letting your back
and shoulder relax as you stretch toward your toes.
Reach down as far as you can and hold for 15
seconds.
Quadriceps stretch
With one hand against a wall for balance, reach
behind you and pull your right foot up. Bring your heel
as close to your buttocks as possible. Hold for 15
counts and repeat with left foot up.
Hamstring stretches
Sit with your right leg straight in front of you.
Straighten your leg out while trying to hold on to your
outstretched leg with your hand.
Start up with your back straight. Slowly exhale and try
to bring your chest to the knee of your outstretched
leg. Hold, then repeat on the other side for 15
seconds.
Calf/achilles stretch
Lean against a wall with your left leg in front of the
right and your arms forward. Keep your right leg
straight and the left foot on the floor; then bend the left
leg and lean forward by moving your hips toward the
wall. Hold, then repeat on the other side for 15 secon
Summary of Contents for CF 1801
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