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EXERCISE INSTRUCTIONS
The Warm Up Phase
This st
age helps get the blood flowing around the body and the muscles working properly. It will
also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force or jerk your muscles into
a stretch - if it hurts, STOP.
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2
3
4
5
1.Down Stretch
Bend your knees slightly and body slowly, let your
back and shoulders relax, and try to touch your toes.
Keep it for 10 ~15 seconds, repeat 3 times.
2. Hamstring Stretch
Sitting on a clean cushion, then bend your right foot.
Place your left foot against the inner thigh of your
right foot. Try to touch your toes
。
Keep it for 10
~15 seconds, repeat each foot 3 times.
3. Calf and Foot Stretching
Stand and place both hands on a wall or a tree, one
foot behind.
Keep the behind foot stand and it’s heel
on the floor, then tilt to the wall or tree. Keep it for 10
~15 seconds, repeat each foot 3 times.
4 Quadriceps Stretch
Place your left hands against a wall or a desk to aid
your balance. Then grasp your ankle with your left
hand and pull your foot toward your buttocks. Keep it
for 10 ~15 seconds, repeat each foot 3 times.
5. Groin Stretch
Sit with your knees flexed and soles of feet together.
Hold your ankles and bend at your hips. Keep it for
10 ~15 seconds, repeat 3 times.
