Warm-up Excerise
Jumping Jacks
Stand upright with your legs
together, arms at your sides.
Bend your knees slightly,
and jump into the air.
As you jump, spread your
legs to be about shoulder-
width apart. Stretch your
arms out and over your head.
Jump back to starting
position.
Repeat
Standing Knee Hugs
Stand tall and alternate
pulling one knee at a time to
your chest, and hold the hug
for a few seconds before
switching legs.
Repeat for 30 to 60 seconds
Cool Down Exercise
Butt Kicks
Start standing tall and bring
one heel off the floor
towards your butt.
The opposite hand comes up
towards you shoulder like
running arms, then switch to
the other side
Standing Forward Bend
From a standing position,
slowly hinge at your hips to
bend forward.
Lengthen your spine, and
allow your head to fall heavy
toward the floor, keeping a
slight bend in your knees.
Place your hands on the floor,
hold opposite elbows in front
of or behind your thighs, or
interlace your hands behind
your back.
Hold this position for 30
seconds.
Adductor Stretch Sitting
Sit on the floor with your
knees apart and the bottom of
your feet together.
Keep your chest up and
you’re back straight.
Bend forward at the hips
while accentuating your
lumbar lordosis
Apply gentle pressure to
your knees pushing them
toward the floor.
Relax and hold this for the
appropriate time
Triceps Stretch
Stand with your back straight
and your feet shoulder-width
apart. You can do this stretch
sitting down if you are not
steady on your feet.
Bring your left elbow straight
up while bending your arm.
Grab your left elbow with your
right hand, and pull your left
elbow toward your head with
light pressure. If you are more
flexible, you may pull your
arm slightly behind your head.
You will feel the stretch along
the back of your arm.