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:
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.
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.
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.
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.
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.
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.
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.
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.
1
2
3
4
5
6
8
7
-WARM UP & COOL DOWN-
WARM UP & COOL DOWN
HEAD ROLLS TOE TOUCHES
QUADRICEPS STRETCH
HAMSTRING STRETCHES
CALF/ACHILLES STRETCH
SHOULDER LIFTS
SIDE STRETCHES
INNER THIGH STRETCH
2
