WARM UP & COOL DOWN
The warming up is an important part of your workout. It should begin every session to prepare your
body for more strenuous exercise by heating up and stretching out your muscles. Cool down at the end
of your workout, repeat these exercises to reduce soreness in tired muscles. We suggest the following
warm-up and cool-down exercises:
HEAD ROLLSSHOULDER LIFTS
SIDE STRETCHESQUADRICEPS STRETCH
INNER THIGH STRETCH TOE TOUCHES
Rotate your head to the right for
one count, feeling the stretch up the
le ft side of your neck, then 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,
then drop your head to your chest
for one count.
Lift your right shoulder toward your
ear for one count. Then lift your left
shoulder up for one count as you
lower your right shoulder.
Open your arms to the side and lift
them until they are over your head.
Reach your right arm as far toward
the ceiling as you can for one count.
Repeat this action with your left
arm.
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.
Sit with the soles of your feet
together and your
outward. Pull your feet as close to
your groin as possible. Gently push
your knees toward the floor. Hold for
Slowly bend forward from your
waist, letting
shoulders relax as you stretch toward
your toes. Reach as far as you can
and hold for 15 counts.
Extend your right leg. Rest
the sole of
against your right inner thigh.
Stretch toward your toe as far
as
counts. Relax and then repeat
with left leg.
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 counts.
