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18
WARM-UP / STRETCHING EXERCISES
A successful exercise session begins with warming up exercises and ends with exercises for cooling down and
relaxing. These warming up exercises prepare your body for the subsequent demands made upon it. The cooling
down / relaxation period after the exercise session ensures that you do not experience any muscular problems. In
the following you will find stretching exercise instructions for warming up and cooling down. Please pay
attention to the following points:
NECK EXERCISES
Tilt your head to the right and feel the tension in your neck. Slowly drop your head down to your chest in a
semi-circle and then turn your head to the left. You will feel a comfortable tension in your neck again. You can
repeat this exercise alternately several times.
EXERCISES FOR THE SHOULDER AREA
Lift the left and right shoulders alternately, or lift both shoulders simultaneously.
ARM STRETCHING EXERCISES
Stretch the left and right arms alternately towards the ceiling. Feel the tension in your left and right side. Repeat
this exercise several times.
EXERCISES FOR THE UPPER THIGH
Support yourself by placing your hand on the wall, then reach down behind you and lift up your right or left foot
as close to your buttocks as possible. Feel a comfortable tension in your front upper thigh. Maintain this position
for 30 seconds if possible and repeat this exercise 2 times for each leg.
INSIDE UPPER THIGH