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EN
Before each workout you should stretch your muscles for at least 5-10 minutes
to warm them up sufficiently. Repeat the following stretching exercises five times.
Stretching before training helps improve flexibility and reduces the risk of injury.
1
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.
2
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.
3
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.
4
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.
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
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch
toward your toes. Reach as far as you can and hold for 15 counts.
7
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.
8
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 for-
ward by moving your hips toward the wall. Hold, then repeat on the other side for 15
counts.
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STRETCH EXERCISE
