16
WARM-UP/STRETCHING
Thighs
Support yourself with your right hand against a wall or your exercise
equipment. Lift the left foot backward and hold it with the left hand. The knee
points straight down. Now pull your thigh back until you feel a slight stretchin
the muscle. Hold this position for 15 - 20 seconds. Slowly release your foot and
slowly put the leg down again. Now repeat this exercise with the right leg.
Legs and lower back
Sit on the floor with your legs stretched out.
Try to grasp the tops of your feet with both hands, stretching your arms and
bending your upper body slightly forward.
Hold this position for 15 to 20 seconds. Release the tops of your feet and slowly
and steadily straighten your upper body.
Triceps and shoulder
Reach behind your head to your right shoulder with your left hand and
pull on your left elbow with your right hand until you feel a slight tug.
Hold this position for 15-20 seconds.
Now repeat this exercise with the right hand.
Upper body
Bring your extended left arm past your right arm at shoulder level and pull on
your left upper arm with your right hand until you feel a slight tug.
Hold this position for 15-20 seconds.
Now repeat this exercise with your right hand.
