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Warm up exercise is important in preparing the muscles for activity whilst minimising the risk
of injury. You may choose to warm up with a light/brisk walking pace for 5-10 minutes before
stopping and performing some simple stretches. (As shown in the pictures below)
—
Hamstring Stretch (Standing) Keep your knees slightly bent and slowly lean forward, back
and shoulders relaxed, reaching towards your toes. You should feel the tension and slight
discomfort in your hamstring muscles. Hold for 15-20 seconds.
Repeat 2-3 times.
—
Hamstrings Stretches (Seated) Sitting on the floor preferably on
a mat, put one leg straight, the other inward and close to the
inside of the straight leg. Lean forward from the hips, reaching
towards your toes. Hold for 10-15 seconds, and relax. Repeat 3
times for each leg (See picture 2).
—
Crus and Feet Tendon Stretches Standing with two hands on
the wall or tree, one leg behind. Keeping your legs straight and
the heel on the ground, lean forward towards the wall or tree.
Hold for 10-15 seconds, and relax. Repeat 3 times for each leg
(See picture 3).
—
Quadriceps Stretches Keeping your balance with your left hand
holding onto a wall or stationery fixture, grasp your right foot
with your right hand and stretch your right heel toward your
buttocks slowly, until you feel the stretch in the front of your
thigh. Hold for 10-15 seconds, and relax. Repeat 3 times for
each leg (See picture 4).
—
Sartorius (Inner Muscles of the Thigh) Muscle
—
Stretches Sitting down with the soles of your feet or shoes
together and your knees positioned outward. Pull your feet
towards your groin until you can feel the stretch. Hold for 10-15
seconds, and relax. Repeat 3 times (See picture 5).
Warm-uP exerCise
