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Warm Up Exercises
EXERCISE GUIDELINES
WARNING
!
Before beginning this or any exercise program, you should consult your physician. This is espe-
cially important for individuals over the age of 35 or individuals with pre-existing health problems.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the mus-
cles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise
to warm up. The photos on this page show several forms of basic stretching you may perform before your
workouts. In order to achieve an adequate warm-up, perform each stretch three times.
TOE TOUCH STRETCH
Stand bending your knees slightly and slowly bend
forward from your hips. Allow your back and
shoulders to relax as you reach down toward your
toes as far as possible. Hold for 15 counts, then re-
lax. This will stretch your hamstrings, back of
knees , and back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the op-
posite foot toward you and rest it against the inner
thigh of your extended leg. Reach toward your
toes as far as possible. Hold for 15 counts, then re-
lax. This will stretch your hamstrings, lower back,
and groin.
CALF/ACHILLES STRETCH
With one leg in front of the other, reach forward and
place your hands against a wall. Keep your back
leg straight and your back foot flat on the floor.
Bend your front leg, lean forward and move your
hips toward the wall. Hold for 15 counts, then re-
lax. To cause further stretching of the Achilles ten-
dons, bend your back leg as well. This will stretch
your calves, Achilles tendons, and ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach
back and grasp one foot with your other hand.
Bring your heel as close to your buttocks as possi-
ble. Hold for 15 counts, then relax. This will
stretch your quadriceps and hip muscles.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin area as far as
possible. Hold for 15 counts, then relax. This will
stretch your quadriceps and hip muscles.
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