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Warm-up / stretching exercises
A successful exercise session begins with warming up exercises and ends with exercises for
cooling down and relaxing. These warming up exercises prepare your body for the subsequent
demands made upon it. The cooling down / relaxation period after the exercise session ensures
that you do not experience any muscular problems. In the following you will find stretching
exercise instructions for warming up and cooling down. Please pay attention to the following
points:
1. TOUCH TOES
Bend your trunk slowly forwards and try to touch your feet with your hands. Reach down as far
as possible to your toes. Maintain this position for 20-30 seconds if possible
2.EXERCISES FOR THE KNEES
Sit on the floor and stretch out your right leg. Bend your left leg and place your foot on your right
upper thigh. Now try to reach your right foot with your right arm. Maintain this position for 30-40
seconds if possible
3.EXERCISES FOR THE CALVES/ACHILLES TENDON
Place both hands on the wall and support your full body weight. Then move your left leg
backwards and alternate it with your right leg. This stretches the back of the leg. Maintain this
position for 30-40 seconds if possible.
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