13
OVERHEAD/TRICEPS STRETCH
Stand with your feet shoulder width apart
and your knees slightly bent. Lift one arm
overhead and bend your elbow, reaching
down behind your head with your hand
toward the opposite shoulder blade. Walk
your fingertips down your back as far as
you can. Hold this position. Reach up with
your opposite hand and grasp your flexed
elbow. Gently assist the stretch by pulling on
the elbow. Hold for 20 to 30 seconds.
Warming up and cooling down
should take around ten minutes
each. It is sensible to adjust this timing
according to your own situation.
You would benefit from a longer
warm-up session if you exercise soon
after waking up than you would after
a walk to the shops and back for
example.
Take your time warming up and
cooling down, enjoy the stretches as
they will make you feel better.
Top Tip: As you progress, you can create
your own warm up and cool down
exercise routine, you do not need to
keep strictly to the above routine so long
as you utilise all the basic muscle types
included above.
WARMING UP
AND
COOLING DOWN
– IMPORTANT
FITERA BIKE IM - Final 0917.indd 13
27/09/2017 16:09:48
