Warm Up Exercises
EXERCISE GUIDELINES
WARNING
!
Before beginning this or any exercise program, you should consult your physician. This is espe-
cially important for individuals over the age of 35 or individuals with pre-existing health problems.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the mus-
cles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise
to warm up. The photos on this page show several forms of basic stretching you may perform before your
workouts. In order to achieve an adequate warm-up, perform each stretch three times.
TOE TOUCH STRETCH
Stand bending your knees slightly and slowly bend for-
ward from your hips. Allow your back and shoulders to
relax as you reach down toward your toes as far as pos-
sible. Hold for 15 counts, then relax. This will stretch
your hamstrings, back of knees , and back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite
foot toward you and rest it against the inner thigh of
your extended leg. Reach toward your toes as far as
possible. Hold for 15 counts, then relax. This will
stretch your hamstrings, lower back, and groin.
CALF/ACHILLES STRETCH
With one leg in front of the other, reach forward and
place your hands against a wall. Keep your back leg
straight and your back foot flat on the floor. Bend your
front leg, lean forward and move your hips toward the
wall. Hold for 15 counts, then relax. To cause further
stretching of the Achilles tendons, bend your back leg as
well. This will stretch your calves, Achilles tendons,
and ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach back
and grasp one foot with your other hand. Bring your
heel as close to your buttocks as possible. Hold for 15
counts, then relax. This will stretch your quadriceps
and hip muscles.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin area as far as
possible. Hold for 15 counts, then relax. This will
stretch your quadriceps and hip muscles.
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