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9. Warm Up Exercises
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire
program at least two and preferably three times a week, resting for a day between workouts. After several
months, you can increase your workouts to four or five times per week.
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.
