Tips Warming Up For All of The Exercises

Are you ready to give it a shot? Remember to warm up first, and then try some or all of the exercises illustrated in the following sections.

Arm Circles
  • Stand with your feet apart, slightly wider than shoulder width, knees slightly bent, and arms at your side.
  • On each of the following arm stretches, swing your arms slowly with large, sweeping circles. Swing your arms from the shoulders, and keep your elbows straight but not locked.
  1. Inward circles—Swing your arms inward, crossing in front of your body, moving upward, and over your head; repeat 10–15 times.
  2. Outward circles—Swing your arms outward, crossing in front of your body, moving upward and over your head; repeat 10–15 times.
  3. Forward circles—Swing your arms alternately forward, with large sweeping circles, as if swimming. Count one complete circle with the left and right arm as one repetition; repeat 10–15 times.
  4. Backward circles—Swing your arms alternately backward, with large sweeping circles. Count one complete circle with the left and right arm as one repetition; repeat 10–15 times.
Shoulder Stretch 
  • Stand or sit with your right arm across your chest.
  • Grasp your arm just above or below the elbow with your left hand.
  • Gently pull your right arm farther across your chest with your left hand.
  • Do not rotate your trunk in the direction of the stretch.
  • Hold for 10–30 seconds.
  • Repeat with your left arm, relax, and repeat 2–3 times with each arm.
Triceps Stretch (for the Back of Your Upper Arms)
  • Standing or sitting, raise your right arm over your head.
  • Bend at the elbow and place your right hand on your back between your shoulder blades.
  • Grasp your right elbow with your left hand.
  • Gently pull your right elbow behind your head and downward.
  • Hold for 10–30 seconds.
  • Repeat with your left arm, relax, and repeat 2–3 times with each arm.
Side Stretch 
  • Stand with your feet apart, slightly wider than shoulder width, knees slightly bent, and toes pointing straight ahead.
  • Place your left hand on your left hip for support.
  • Lift your right arm up in line with your right ear and reach upward as high as possible.
  • Continue the stretch by arching your torso farther to the left. Be sure to stretch from the side and not twist at the waist.
  • Hold for 10–30 seconds.
  • Return your arms to side and repeat with your left arm overhead, relax, and repeat 2–3 times with each arm.
Hip Twist and Gluteal (Buttocks) Stretch 
  • Sitting with your legs straight and upper body nearly vertical, place your right foot on the left side of your left knee.
  • Place the back of your left elbow on right side of your right knee, which is now bent.
  • Stabilize your upper body with your right hand placed 6–12 inches behind your right hip.
  • Gently push your right knee to the left with your left elbow while turning your shoulders and head to the right as far as possible.
  • Hold for 10–30 seconds.
  • Repeat with your left leg, relax, and repeat 2–3 times for each side.
Lower Back and Gluteal Stretch
  • Lie on your back while pressing your lower back to the floor with both legs extended.
  • Bend your left knee, grasp behind your knee, and pull it toward your chest, while keeping your head on the floor.
  • Hold for 10–30 seconds; then curl your shoulders and lift your head and shoulders toward your knee.
  • Hold for 10 seconds.
  • Lower your shoulders, and then lower your left leg back to the floor and repeat with your right leg. Relax, and repeat 2–3 times for each leg.
Hamstring Stretch (for the Back of Your Upper Legs)
  • Stand with one foot propped up off the ground with your toes pointed up while the other leg is slightly bent and facing forward.
  • Keep your back straight (flat) and lean forward from the hips.
  • Hold stretch for 10–30 seconds.
  • Alternate legs, relax, and repeat 2–3 times for each leg.
Quadriceps Stretch (for the Front of Your Thighs) 
  • Stand on your left leg, holding onto a wall or fixed object with your left hand.
  • Bend your right knee and grasp your right ankle with your right hand, knee pointing down.
  • Slowly pull your right heel toward your buttocks. Do not pull on your ankle so hard that you feel pain or discomfort in the knee.
  • Keep your back straight and stand tall.
  • Hold for 10–30 seconds.
  • Repeat with your left leg, relax, and repeat 2–3 times for each leg.
This stretch may be easier to perform lying on your side.

Groin Stretch 
  • Sitting with your upper body nearly vertical and legs straight, bend both knees as the soles of your feet come together.
  • Grasp your ankles and pull your feet toward your body.
  • Place your hands on your feet and elbows on your thighs.
  • While keeping your back straight, pull your torso slightly forward as your elbows push your thighs down.
  • Hold for 10–30 seconds, relax, and repeat 2–3 times.
Gastrocnemius and Soleus Stretch (for the Backs of Your Lower Legs)
  • Stand facing a wall or other solid support. Place your outstretched hands or forearms on the wall.
  • Place your left leg behind your right leg, keeping your left leg straight.
  • Slowly move your hips and upper torso forward, keeping your back straight and the heel of your left foot on the ground (gastrocnemius stretch).
  • Hold stretch for 10–30 seconds.
  • Slowly begin to lower your body a few inches by bending your left knee and keeping the heel of both feet on ground (soleus stretch).
  • Hold for 10–30 seconds.
  • Repeat with the right leg behind the left, relax, and repeat 2–3 times for each leg.
The Below picture will imaging what are explained on step 1 up to step 9 on the warming up before doing any exercises or workout.



These is the warming up exercises and you should and must have to do before doing sports and exercises activities for the injury prevention and damage control.

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