Warm Up Exercises
EXERCISE GUIDELINES
WARNING
! Before beginning this or any exercise program, you should consult your physician. This is especially im-
portant 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 muscles 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 possi-
ble. 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 tendon, 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 mus-
cles.
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.
PAGE 6
