Use and Care Manual

3
WARM UP & COOL DOWN
The warming up is an important part of your workout. It should begin every session to
prepare your body for more strenuous exercise by heating up and stretching out your
muscles. Cool down at the end of your workout, repeat these exercises to reduce soreness
in tired muscles. We suggest the following warm-up and cool-down exercises:
HEAD ROLLS SHOULDER LIFTS
SIDE STRETCHES QUADRICEPS STRETCH
INNER THIGH STRETCH TOE TOUCHES
HAMSTRING STRETCHES CALF/ACHILLES STRETCH
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.
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.
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.
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.
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.
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.
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.
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.