WARM UP AND COOL DOWN
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire
program at least two and preferably three times a week, resting for a day between workouts. After several
months, you can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for
more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and
pulse rate, and delivering more oxygen to your workout, repeat these exercises to reduce sore muscle
problems. We suggest the following warm-up and cool-down exercises.
Inner Thigh Stretch
Sit with the soles of your feet together with
your knees pointing outward. Pull your feet
as close into your groin as possible. Gently
push your knees towards the floor. Hold for
15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as for as possible.
Hold for 15 counts. Relax and then repeat
with left leg extended.
Head Roll
Rotate your head to the right for one count,
feeling the stretch up the left side of your
neck. Next, 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, and finally, drop your
head to your chest for one count.
Shoulder Lift
Lift your right shoulder up toward
your ear for one count. Then lift
your left shoulder up for one count
as you lower your right shoulder.
