Up Exercises

Check out some great warm up exercises to help get you ready to workout. With warmup stretches, you help to prepare the muscles for action, to hopefully prevent injuries like torn muscles! Easy and quick sets of exercises to do wherever you workout.
When you look at warm up exercises, you need to progress to the following sequence of stretches only after you have warmed up the muscles properly. Remember that your warm-up is the key to unlocking tight muscles, which is the cause of injury. Read the notes on how to warm-up prior to performing these stretches, and also the information on stretching techniques and stretching exercises, for those new to stretching. Hold each stretch for a minimum of 20-30 seconds, breathing slowly through your nose, aiming to exhale out through your mouth as you ease into the stretch.

Easy

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Calf

Correct

Foot

Position

Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor. When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head. For best results, push against a wall.

half a stride apart. Inhale slowly. keeping the front leg straight. Keeping the front leg straight. pointing forward. and relax from this stretching exercise. resting both hands on the bent thigh. aiming to tilt both buttocks upward. Repeat the stretch again.Easy : Soleus 1. 4. but keeping the heel on the floor. 2. Stand with your feet shoulder-width apart. Keeping your back straight. and both feet flat on the floor. Stand with both feet flat on the floor. this time beginning with the toes of the front foot raised toward the ceiling. 2. resting your bodyweight on the rear foot. Slowly exhale. with your hands on your hips. pointing forward. bend your rear leg. exhale and lower yourself down. one foot extended half a step forward. . Easy Normal Stretch 1. 3.

relax upward. 3. To increase the stretch. in order to keep your back straight. with one hand. Raise one heel up toward your buttocks. Aim to keep both knees together. with both feet facing forward. or taking the knee of the bent leg over your toes. slowly exhale. Place your hands on your hips. and grasp hold of your foot. Stand upright. or have one hand raised out to the side for balance. 2. Keeping your right leg straight. Easy : Side Lunge 1. taking your bodyweight across to one side. As you increase the stretch. 2. bringing the knee inline with the hips. extending your left arm out to the side. the foot of the bent leg should point slightly outward. 2.Easy : Quadriceps Standing 1. having a slight bend in the supporting leg. slowly pulling your heel to your buttock while gradually pushing your pelvis forward. use your right arm to . 4. Avoid leaning forward. double shoulderwidth apart. 4. Inhale. while taking your left leg over your right. slowly sliding your feet out a few inches to the sides. 3. Stand holding onto a secure object. Lie on your back. Moderate : Leg Over 1.

2. 4. Lie on your back. and then drop your head downward.push down on the knee of the left leg. 3. 2. exhaling slowly as you stretch. . Start with a flat back. by slowly tilting your chin to your chest. and secure them there by wrapping your arms around the back of your knees. Exhale. as you slowly twist around in both directions. with elbows high. to also feel the stretch in your neck. Easy : Fetal Position 1. fingers pointing upward. 3. Avoid moving at speed. Exhale. point your fingers forward and your toes behind. Easy : Bar Twist 1. with your hands close to your chest. Use the bar to keep your upper body straight. pulling down on your legs while gradually lifting your buttocks off the floor. Easy : Spine curve 1. 2. double shoulder-width apart. You can stretch your neck. with legs slightly bent. 2. pushing your shoulder blades upward and outward as you elevate your upper back. Stand with both feet facing forward. Look up toward the ceiling. Adopt a position on all fours. pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. keeping your head on the floor. Slowly pull both legs into your chest. Begin the stretch by laying on your front. or forcing the stretch Easy : Lower Back-Cat Stretch 1. 3. once in this position.

aiming to get them to touch. Easy : Shoulder Strangle 1.Easy : Elbows Back 1. grasping it with either your hand or forearm. Easy : Bicep-Wall Stretch 1. Cross one arm horizontally over your chest. exhale and slowly turn your body around. Aim to keep the hips and shoulders facing forward throughout the stretch. 2. Place both hands on your lower back. 2. elbows out to your side. Stand or sit up right. inner elbow. . Keeping the arm in contact with the wall. 3. 3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles. Place the palm. keeping your back straight. Exhale. slowly pulling your upper arm in toward your chest. fingers pointing downward. just above the elbow joint. Exhale slowly while gently pulling the elbows back. head looking forward. and shoulder of one arm against the wall. 3. 2. to feel the stretch in your biceps and chest.

Use the other hand to grasp the elbow. Extend both hands straight above your head. Extend one hand down the center of your back. 3. Exhale and relaxing from the stretch before you repeat. then backward. slowly pushing your hands upward. .Easy-Moderate : Hand Down Spine 1. Easy : Upward Stretch 1. 2. palms touching. 3. 2. aiming to take your fingers along your spine. fingers pointing downward. keeping your back straight. pulling gently downward on your elbow. Exhale slowly. Inhale.

4.Easy : Chin to Chest Front 1. which could form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your sport/event. thumbs pointing down. elbows point straight ahead. 2. 3. aiming for your chin to touch your chest. The Exercises Joint Rotations From a standing position with your arms hanging loosely at you sides. In all the exercises breathe easily whilst performing them. There's are a wide range of additional warm up stretches. extend. Dynamic Stretching Exercises The following are examples of dynamic stretching and mobility exercises. By contrast.are the most appropriate exercises for the warm up. pulling your head downward. Research work by McNair (2000)[1] and Knudson (2001)[2] suggests that the use of dynamic stretches . flex. Relax your hands. static stretches are more appropriate for the cool down. with your shoulders down and back. Concentrate on keeping your back straight. Place both hands at the rear of your head. stretching advice and even cool down exercises in the NetFit site . and inhale as you lift your head. fingers interlocked.as well as even more being available for a small monthly fee in our members area. and rotate each of the following joints: • • • • • • • • • • Fingers Wrist Elbows Shoulders Neck Trunk and shoulder blades Hips Knees Ankles Feet and toes .slow controlled movements through the full range of motion . Slowly exhale.

down. 6 to 10 repetitions Side/Front Crossover . feet slightly wider than shoulder-width apart.Swing both arms continuously to an overhead position and then forward. feet slightly wider than shoulder-width apart. and backwards. and then lift your chin upward as far as possible. 6 to 10 repetitions Lateral Flexion .Tuck your chin into your chest. knees slightly bent Raise your right shoulder towards your right ear.lower your left ear toward your left shoulder and then your right ear to your right shoulder. down and then up again to the ear in a smooth action 6 to 10 repetitions Repeat with the other shoulder Raise Arm Swings • • • Back Down • • Stand tall. knees slightly bent Keep the back straight at all times Overhead/Down and back .Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder 6 to 10 repetitions Flexion Shoulder Circles • • • • Laterial Flexion Rotation Stand tall.Neck Mobility • • • • Flexion/Extension . 6 to 10 repetitions Rotation . take it backwards.Swing both arms out to your sides and then cross them in front of your chest 6 to 10 repetitions .

Side Bends • • • Stand tall with good posture. and in as you return to the centre Hip circles and twists • • • Circles .With your hands on your hips and feet spread wider than your shoulders. Then repeat in a counter clockwise direction Twists . hands resting on hips Lift your trunk up and away from your hips and bend smoothly first to one side.Extend your arms out to your sides. breathing out as you bend to the side. avoiding the tendency to lean either forwards or backwards Repeat the whole sequence 6 to 10 times with a slow rhythm. Then twist your torso to the right while shifting your weight to the right foot 6 to 10 reps on each side . then the other. make circles with your hips in a clockwise direction for 6 to 10 repetitions. shifting your weight on to the left foot. and twist your torso and hips to the left. knees slightly bent. feet slightly wider than shoulder-width apart.

Leaning slightly forward with both hands on a wall and your weight on your left leg. swing your right leg to the left in front of your body. again pointing your toes up as your foot reaches its final point of movement 6 to 10 repetitions on each leg . controlled rhythm Breath in as you descend. fully straighten your legs to return to your starting position Repeat the exercise sixteen times with a smooth. and look straight ahead Make sure that your knees always point in the same direction as your toes Once at your lowest point. and out as you rise 6 to 10 repetitions Leg Swings • • • • Flexion/Extension.Half Squat • • • • • • • • Stand tall with good posture holding your hands out in front of you for balance Now bend at the knees until your thighs are at 45° with the floor Keep your back long throughout the movement. pointing your toes upwards as your foot reaches its furthest point of motion Then swing the right leg back to the right as far as comfortable.Stand sideways onto the wall Weight on your left leg and your right hand on the wall for balance Swing your right leg forward and backward 6 to 10 repetitions on each leg • • • Cross-Body flexion/Abduction .

Lunges • • • • • • Standing tall both feet together (starting position) Keeping the back straight lunge forward with the right leg approx 1 to 1½ metre The right thigh should be parallel with the ground and the right lower leg vertical Spring back to the starting position Repeat with the left leg 6 to 10 repetitions on each leg Ankle Bounce • • • Double leg bounce . bouncy fashion 6 to 10 repetitions on each leg . raise the right knee forward while pushing the left heel towards the ground Then lower the right foot to the floor while raising the left heel one or two inches Repeat in a rapid. lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet 6 to 10 repetitions • • • • Single leg bounce .leaning forward with your hands on a wall and all your weight on your left foot. raise and lower both heels rapidly (bounce) Each time.Leaning forward with your hands on the wall and your weight on your toes.

D et al. B.co. 15 (1).are the most appropriate exercises for the warm up. KNUDSON. Medicine & Science in Sport and Exercise. The Exercises The following are examples of general static stretching exercises that could form part of the cool down program at the end of a training session when stretches are held for 10 seconds or to improve the mobility and range of movement when stretches are held for 30 seconds. In all exercises breathe easily whilst performing them.J. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. MCNAIR. 33 (3). By contrast. et al. (2001) Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump. p. 354-358 2.uk/dynamic. Journal of Strength & Conditioning Research. P. 98-101 Page Reference The reference for this page is: • MACKENZIE.htm [Accessed 1/8/2012] Static Stretching Exercises Research work by McNair (2000)[1] and Knudson (2001)[2] suggests that the use of static stretches are more appropriate for the cool down. p. .slow controlled movements through the full range of motion . dynamic stretches .Referenced Material 1. (2002) Dynamic Stretching Exercises [WWW] Available from: http://www.brianmac.

knees slightly bent Hold your arms out to the side parallel with the ground and the palms of the hand facing forward Stretch the arms back as far as possible You should feel the stretch across your chest Biceps Stretch • • • • • Stand tall. knees slightly bent Interlock your fingers and push your hands as far away from your chest as possible. feet slightly wider than shoulder-width apart.Chest Stretch • • • • Stand tall. feet slightly wider than shoulder-width apart. knees slightly bent Place your right arm. knees slightly bent Hold your arms out to the side parallel with the ground and the palms of the hand facing forward Rotate the hands so the palms face to the rear Stretch the arms back as far as possible You should feel the stretch across your chest and in the biceps Upper Back Stretch • • Stand tall. parallel with the ground across the front of your chest Bend the left arm up and use the left forearm to ease the right arm closer to you chest You will feel the stretch in the shoulder Repeat with the other arm . feet slightly wider than shoulder-width apart. feet slightly wider than shoulder-width apart. allowing your upper back to relax You should feel the stretch between your shoulder blades • Shoulder Stretch • • • • • Stand tall.

knees slightly bent Place both hands above your head and then slide both of your hands down the middle of your spine You will feel the stretch in the shoulders and the triceps • Side Bends • • • Stand tall. feet slightly wider than shoulder-width apart. feet slightly wider than shoulder-width apart. straighten it and point it straight ahead. The elbows should be on the ground and should be almost directly below your shoulders.Shoulder and Triceps Stretch • • Stand tall. holding it in the air for 10 seconds Return to the starting position • . come back to the vertical position and then bend to the other side Do not lean forwards or backwards Abdominal and lower back muscles • Lie face down on the ground in a prone position • Lift your body off the ground so that you are supported only by your forearms and toes. Your forearms and hands should be resting on the ground. pointed straight ahead. knees slightly bent. Hold for ten seconds Lift your right arm off the ground. toes and feet should be shoulder width apart and your head in line with your spine • • Contract your gluteus (bum) muscles gently. hands resting on the hips Bend slowly to one side.

Return to starting position Repeat with left leg Return to starting position lift your right arm and left leg simultaneously and hold them in position for ten seconds Return to starting position Lift your left arm and right leg simultaneously and hold them in position for ten seconds Return to the starting position • • • • • • • Hamstring Stretch • • • • • Sit on the ground with both legs straight out in front of you Bend the left leg and place the sole of the left foot alongside the knee of the right leg Allow the left leg to lie relaxed on the ground Bend forward keeping the back straight You will feel the stretch in the hamstring of the right leg Repeat with the other leg • .• • • Repeat with the left arm Return to starting position Lift your right leg off the ground and hold it there for ten seconds (keep back straight).

hands flat and at shoulder height against a wall. Ease your back leg further away from the wall. keeping it straight and press the heel firmly into the floor Keep your hips facing the wall and the rear leg and spine in a straight line You will feel the stretch in the calf of the rear leg Repeat with the other leg • Hip and Thigh Stretch • • • • • • Stand tall with your feet approximately two shoulder widths apart Turn the feet and face to the right Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical Gradually lower the body Keep your back straight and use the arms to balance You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg Repeat by turning and facing to the left • Adductor Stretch • • • • Stand tall with your feet approximately two shoulder widths apart Bend the right leg and lower the body Keep you back straight and use the arms to balance You will feel the stretch in the left leg adductor Repeat with the left leg • .Calf Stretch • • • • Stand tall with one leg in front of the other.

allowing your knees to come up and out to the side Resting your hands on your lower legs or ankles and ease both knees towards the ground You will feel the stretch along the inside of your thighs and groin • Front of Trunk Stretch • • Lie face down on the floor.Groin Stretch • • • Sit with tall posture Ease both of your feet up towards your body and place the soles of your feet together. fully outstretched Bring your hands to the sides of your shoulders and ease your chest off the floor. keeping your hips firmly pressed into the ground You will feel the stretch in the front of the trunk • Iliotibial Band Stretch • • • • • • Sitting tall with legs stretched out in front of you Bend the right knee and place the right foot on the ground to the left side of the left knee Turn your shoulders so that you are facing to the right Using your left arm against your right knee to help ease you further round Use your right arm on the floor for support You will feel the stretch along the length of the spine and in the muscles around the right hip .

htm [Accessed 1/8/2012] . D et al.J. resting your fore-head on your right hand Press your hips firmly into the floor and bring your left foot up towards your buttocks Take hold of the left ankle with the left hand and ease the foot closer to you buttocks Repeat with the right leg You will feel the stretch along the front of the thigh Referenced Material 1. p. 33 (3). P. Journal of Strength & Conditioning Research.uk/stretch. KNUDSON. (2001) Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump. 354-358 2. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. B. et al.Quadriceps Stretch • • • • • Lie face down on the floor. 98-101 Page Reference The reference for this page is: • MACKENZIE. p. (1998) Static Stretching Exercises [WWW] Available from: http://www.co. MCNAIR. Medicine & Science in Sport and Exercise.brianmac. 15(1).

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