Activity 2: Start

Being Fit – Stretch

it out!
The Warming Effect
An Effective warm-up
exercise should:
•Increase blood flow to the
muscles;
•Increase muscle elasticity;
•Gently raise heart rate;
•Increase mental alertness;
and,
•Increase core body
temperature
Perform the following
warm-up exercises.
 Neck Stretch
•Bend your head forward and slightly
to the right.
•With your right hand, gently pull your
head downward to stretch your
neck.
•Hold for about 16 counts. Repeat on
the opposite side.
 Shoulder Rolls
•Stand in an upright
position.
•Roll shoulders in a
circular motion forward to
backward.
•16 counts
 Side Arm Stretch
•Stand in an upright position.
•Use the left arm/hand to gently
push the arm towards the body
to straighten and stretch it.
•Hold the stretch for 16 counts.
•Repeat on the left arm.
 Triceps Stretch
•Extend one hand down the center of
your back, fingers pointing
downward.
•Use the other hand to grasp the
elbow and stretch your tricep
muscle.
•Hold the stretch for 16 counts.
•Repeat on the opposite arm.
 Hamstring Stretch
•Stand with your feet shoulder width
apart, one foot extended half a step
forward.
•Keeping the front leg straight, bend your
rear leg, resting both hands on the bent
thigh.
•Stretch the hamstring muscles.
•Hold the stretch for 16 counts.
•Repeat on the opposite leg.
 Quadricep Stretch
•Stand near a wall or a piece of sturdy
exercise equipment for support.
•Grasp your ankle and gently pull your
heel up and back until you feel a stretch
in front of your thigh.
•Hold for about 16 counts.
•Switch legs and repeat.
 Outer Thigh Stretch
•Sit on the floor. Extend your legs in front
of your body.
•Bend right knee, cross right foot over
left knee and place on the floor.
•Place left elbow on the right knee.
•Keep abdominal muscles tight and back
straight. Keep shoulders back and chin
up.
• Place right arm behind your right hip on
the floor to support.
• Gently twist waist and shoulders to the
right looking behind the right shoulder.
• Feel the stretch in the right outer thigh.
• Inhale (breathe in) through your nose,
and exhale (breathe out) through your
mouth, as you complete this stretch.
• Hold this stretch for 16 counts
• Repeat on the opposite side to stretch
your left outer thigh.
 Inner Thigh Stretch
• Stand upright, with both feet facing forward,
double shoulder width apart.
• Place your hands on your hips, in order to keep
your back straight, slowly exhale, taking your
body weight across to one side.
• Avoid leaning forward, or taking the knee of the
stretch, the foot on the bent leg should point
slightly outward.
• Do it for 16 counts.
• Repeat on the opposite side.
 Calf Stretch
• Begin this calf stretch with your hands
against the wall and your leg to be
stretch behind you.
• Keep your heel down, knee straight and
feet pointing forwards. Gently lunge
forwards until you feel a stretch in the
back of your calf or knee.
• Hold for 16 counts and repeat with the
other leg.
 Knee Bends/Squat
• Plant your feet flat on the ground, about
shoulder width apart.
• Point your feet slightly outward, not
straight ahead.
• Look straight ahead. Bend your knees as if
you were going to sit back in a chair,
keeping your heels on the floor.
• Never let your knees extend beyond your
toes.
•Pull in your abdominal muscles and
keep your lower leg back in a rear
neutral position ( a slightly arched
back might be unavoidable.)
•In a controlled manner slowly lower
your self down so that your upper
legs are nearly parallel with the
floor.
•Extend your arms for balance.
 Other warm up
•Hip circles
•Alternate cross kicks front
•March on the spot
•March feet apart
•Knee lifts
•Alternate toe touches side
•Waist turns
•Jog in place
•Jumping jacks
•Breathing exercises
•Alternate reach up
•Lower back stretch
•Shin stretch