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Warm up
Your warm up regime should include:
>Walk/jog for 2-3 minutes.
>Gente rotation of the hips and shoulders for 2-3 minutes.
>Increased pace of jogging for 2-3 minutes.
>Light stretching of arms and chest/abdomen/legs using the
stretching exercises numbered 1-4.
>Final period of increased pace jogging.
| 1 . Stand with feet shoulder width apart, reach one arm up above head, gently stretch arm over opposite side. Hold for 6-10 seconds. Change arms and repeat. 2 . Stand leaning against a wall, one foot in front of the other, toes facing forwards. Bend the front leg gently stretching the rear calf muscle. Maintain the stretch for 6-10 seconds. Change legs and repeat. 3 . With a low chair against a wall place one leg on the chiar, straighten knee, slowly bend at the waist reaching forward. Hold the stretch for 6-10 seconds. Change legs and repeat. 4 . Stand with feet apart, chest out, stomach in, and with hands behind back on the buttocks. Force the elbows together and hold for 6-10 seconds. Relax and repeat. |