WARM-UP & COOL DOWN
WARM- UP& COOL-DOWN
A successful exercise program consists of a warm up, aerobic exercise, and a cool down. 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. At the end of your workout,
repeat these exercises to reduce sore muscle problems. We suggest the following warm-up and
cool-down exercises:
Head rolls
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 lifts
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.
Side stretches
Open your arms to the side and
continue lifting them until they
are over your head. Reach your
right arm as far upward toward
the ceiling as you can for one
count. Feel the stretch up your
right side. Repeat this action
with your left arm.
Quadriceps stretch
With one hand against a wall
for balance, reach behind you
and pull your right foot up.
Bring your heel as close to
your buttocks as possible.
Hold for 15 counts and repeat
with left foot up.
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 toward the floor.
Hold for 15 counts.
Toe touches
Slowly bend forward from
your waist, letting your back
and shoulder relax as you
stretch toward your toes.
Reach down as far as you
can and hold for 15 seconds.
Calf/achilles stretch
Lean against a wall with your
left leg in front of the right and
your arms forward. Keep your
right leg straight and the left
foot on the floor; then bend the
left leg and lean forward by
moving your hips toward the
wall. Hold, then repeat on the
other side for 15 seconds.
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Hamstring stretches
Sit with your right leg straight in
front of you. Straighten your leg
out while trying to hold on to
your outstretched leg with your
hand. Starting up with your
back straight. Slowly exhale
and try to bring your chest to
the knee of your outstretched
leg. Hold, then repeat on the
other side for 15 seconds.
