15
four or five times per week. Warming up is an important part of your workout, and should begin
every session. It prepares your body for more strenuous exercise by heating up and stretching out
your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your
muscles. At the end of your work out, repeat these exercises to reduce sore muscle problems. We
suggest the following warm-up and cool-down exercises:
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 towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh.
Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg
extended.
Head Roll
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 leftfor one count, and finally, drop your head to your chest for one
count.
Shoulder Lift
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.
