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Before each workout you should stretch your muscles for at least 5-10 minutes to
warm them up sufficiently. Repeat the following stretching exercises five times. Stret-
ching before training helps improve flexibility and reduces the risk of injury.
HEAD ROLLS
1
Rotate your head to the right for one count, feeling the stretch up the left side of your neck,
then 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, then drop your head to your chest
for one count.
SHOULDER LIFTS
2
Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for one
count as you lower your right shoulder.
SIDE STRETCHES
3
Open your arms to the side and lift them until they are over your head. Reach your right arm
as far toward the ceiling as you can for one count. Repeat this action with your left arm.
QUADRICEPS STRETCH
4
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.
INNER THIGH STRETCH
5
Sit with the soles of your feet together and your knees pointing outward. Pull your feet as
close to your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.
TOE TOUCHES
6
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch
toward your toes. Reach as far as you can and hold for 15 counts.
HAMSTRING STRETCHES
7
Extend your right leg. 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.
CALF / ACHILLES STRETCH
8
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 counts.
STRETCH EXERCISE
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