WARM-UP & COOL DOWN
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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.
