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| Stretching Routine |
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Warming
up is an important part of your workout,
and should begin and end every session. It prepares
your body for more strenuous exercise by heating
up and stretching out your muscles, increasing
your circulation and pulse rate, and delivering
more oxygen to 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: |
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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 towards the floor. Hold for
15 counts.
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Head
Roll
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.
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Hamstring
Stretch
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as far as possible.
Hold for 15 counts. Relax and then repeat with
left leg extended.
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Shoulder
Lift
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.
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Toe
Touch
Slowly bend forward from your waist, letting
your back and shoulders relax as you stretch
toward your toes. Reach down as far as you can
and hold for 15 counts.
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Side
Stretch
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.
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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 counts.
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