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6
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 ve 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 oor.
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 nally, 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.
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