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WARM UP & COOL DOWN!
To prevent injuries, you should always warm-up and cool-down with
various stretches before and after each workout.
We recommend the following stretches, which will reduce the risk of any muscle
injury or spasm during exercise. Never overstretch or pull your muscles.
IF IT HURTS, STOP!
1. Side Bends
Pass one arm up and over your
1.
head, bending your upper body
in the same direction. Hold this
position for 10 to 15 seconds
and slowly straighten yourself
back up. Repeat this 3 times for
each side.
2.
2. Toe Touch
Slowly bend forward from your
waist, letting your back and
shoulders relax as you stretch
towards your toes. Reach down
3.
as far as you can go and hold
for 15 seconds. Then relax and
repeat 3 times.
3. Calf-Achilles Stretch
Lean against a wall with your
left leg in front of the right and
4.
your arms on the wall. Keep
your right leg straight and the
left foot on the floor, then bend
the left leg and lean forward
5.
by moving your hips toward
the wall. Hold, then repeat on
the other leg for 15 seconds.
Repeat 3 times for each leg.
4. 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. Hold for 10-15
seconds. Repeat three times for
each foot.
5. Inner Thigh Stretch
Sit with the soles of your
feet together and your knees
pointing outwards. Pull your
feet as close towards your groin
as possible. Gently push your
knees towards the floor. Hold
for 15 seconds. Then relax and
repeat 3 times.
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