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9
Warm-Up Exercises
It is recommended to warm up for 5 to 10 minutes before exercise to prevent sports
injuries. Refer to the following stretching exercises and repeat after your treadmill
exercise program.
1. Stretch down: Keep knees slightly flexed and your body slowly bent forward, relax
your back and shoulders, touch your toes with your hands as much as possible, and
keep for 10~15 seconds, then relax. Repeat 3 times.
2. Foot tendon stretch: Sit on a clean seat cushion, straighten one leg and keep the
other leg inward to fit the inner side of the straight leg. Try to touch your toes with
your hands for 10 to 15 seconds, then relax. Repeat 3 times for each leg.
3. Stretch the calves and Achilles tendon: Stand close to a wall with your hands on
it, with one foot behind, keep the back leg upright and heels touching the ground,
incline to the wall and keep for 10 to 15 seconds, then relax. Repeat 3 times for each
leg.
4. Stretch the quadriceps: Balance yourself with the left hand holding a wall or a desk,
then extend your right hand backwards, grab your right heel and slowly pull it to your
buttocks until you feel the muscles on the front of the thighs in tension, keep for 10 to
15 seconds, then relax. Repeat 3 times for each leg.
5. Stretch the sartorius muscle (muscle inside the thigh): Keep the soles opposite and
sit with the knees outwards. Grasp your feet with your hands and pull in the direction
of your groin, keep for 10 to 15 seconds, then relax. Repeat 3 times.
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