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4.2 STRETCHING FOR WARMING UP AND COOLING DOWN
•
To begin your training session, do some stretching. Never overstretch your muscles.
•
We recommend to perform each of the following excercises 10 times and to repeat the complete
cycle up to five times. Then make your training according to your personal fitness level.
•
After training, also do stretching excercises to properly cool down.
HEAD ROLLS
Rotate your head to the
right for one count,
feeling the stretch up
the left side of your
neck, then rotate
your head back for one
count, stretching your
chin to the ceiling and
letting your mouth
open. Rotate your head
to the left for one count,
then drop your head to
your chest for one
count.
1
SHOULDER
LIFTS
Lift your right shoulder
toward your ear for one
count. Then lift your left
shoulder up for one
count as you lower your
right shoulder.
2
SIDE
STRETCHES
Open your arms to the
side and lift them until
they are over your head.
Reach your right arm as
far toward the ceiling as
you can for one count.
Repeat this action
with your left arm.
3
QUADRICEPS
STRETCH
With one hand against
a wall for balance, reach
behind you and pull your
right foot up. Bring your
heel as close to your
buttocks as possible.
Hold for 15 counts and
repeat with left foot.
4
INNER THIGH
STRETCH
Sit with the soles of your
feet together and your
knees pointing outward.
Pull your feet as close to
your groin as possible.
Gently push your knees
toward the floor. Hold
for 15 counts.
5
INNER THIGH
STRETCH
Sit with the soles of your
feet together and your
knees pointing outward.
Pull your feet as close to
your groin as possible.
Gently push your knees
toward the floor. Hold
for 15 counts.
6
HAMSTRING
STRETCHES
Extend your right leg.
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.
7
CALF / ACHILLES
STRETCH
Lean against a wall with
your left leg in front of
the right and your arms
forward. Keep your right
leg straight and the left
foot on the floor; then
bend the left leg and
lean forward by moving
your hips toward the
wall. Hold, then repeat
on the other side for
15 counts.
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