EXERCISE GUIDELINES
WARNING
!
Before beginning this or any exercise program, you should consult your physician. This is es-
pecially important for individuals over the age of 35 or individuals with pre-existing health problems.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the
muscles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light
exercise to warm up. The photos on this page show several forms of basic stretching you may perform be-
fore your workouts. In order to achieve an adequate warm-up, perform each stretch three times.
Warm Up Exercises
TOE TOUCH STRETCH
Stand bending your knees slightly and slowly bend
forward from your hips. Allow your back and shoul-
ders to relax as you reach down toward your toes as
far as possible. Hold for 15 counts, then relax. This
will stretch your hamstrings, back of knees, and
back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the op-
posite foot toward you and rest it against the inner
thigh of your extended leg. Reach toward your toes
as far as possible. Hold for 15 counts, then relax.
This will stretch your hamstrings, lower back, and
groin.
CALF/ACHILLES STRETCH
With one leg in front of the other, reach forward and
place your hands against a wall. Keep your back leg
straight and your back foot flat on the floor. Bend
your front leg, lean forward and move your hips to-
ward the wall. Hold for 15 counts, then relax. To
cause further stretching of the Achilles tendon, bend
your back leg as well. This will stretch your calves,
Achilles tendons, and ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach
back and grasp one foot with your other hand. Bring
your heel as close to your buttocks as possible. Hold
for 15 counts, then relax. This will stretch your
quadriceps and hip muscles.
INNER THIGH STRETCH
Sit with the soles of your feet together and your
knees outward. Pull your feet toward your groin
area as far as possible. Hold for 15 counts, then re-
lax. This will stretch your quadriceps and hip mus-
cles.
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