Before I start my work-out sessions, I do the following warm-up exercises:
Ear To Shoulder
Sit on a flat surface with legs crossed
Extend arms over legs with palms facing upward
Gently bend your neck in attempts to touch your left ear to your shoulder
Stop when a stretch is felt in the right side of your neck
Hold position for 10 seconds
Return to starting position-neck in midline position
Repeat above stretch 9 more times
Gently bend your neck in attempts to touch your right ear to your shoulder
Stop when a stretch is felt in the left side of your neck
Hold position for 10 seconds
Return to starting position-neck in midline position
Repeat above stretch 9 more times
Shoulder Shrug
Sit on a flat surface with legs crossed
Extend arms over legs with palms facing upward
Gently move your shoulders upward in attempts to reach the lower part of your ears
Hold position for 10 seconds
Return to starting position
Repeat above stretch 9 more times
Calf Stretch
Stand an arm's-length from the wall or a support
Lean into wall, bracing yourself with your arms
Place one leg forward with your knee bent-this leg will not bear any weight
Keep your other leg back, with your knee straight and your heel down
Keeping your back straight, move your hips toward the wall until you feel a stretch
Hold for 30 seconds
Repeat with other leg
Hamstring Stretch
Place the heel of your right foot up on a bench
Straighten out your right leg and keep your left knee-the leg you're standing on-slightly bent
Reach for the toes of your right foot with both hands
Hold stretch for 30 seconds, then repeat with other leg
Quadricep Stretch
Stand erect but close to a wall or post in case you need the support
Bend your knee behind you so that you can grasp your foot, holding your heel against your buttock
Stand up straight and push your knee gently back as far as you can
Hold for 30 seconds, then switch sides
Chest Stretch
Clasp your hands together behind your back, with your palms together
Keeping your elbows straight, lift your hands out and up behind you as far as possible
You should be able to feel the stretch in your shoulders and chest
Hold for 30 seconds
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