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WARM UP
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, 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:
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.
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.
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.
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. Repeat this action for a few minutes.
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.
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.
SIDE STRECH
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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