26
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
