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Warm-Up Exercise
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)
1. 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 for15 - 20 seconds.
Repeat 2-3 times.
2. 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 picture2).
3. Calf 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).
4. 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, untilyou 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).
5. 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).