Merach MR-S19 - Warm-up

Warm-up
1.Stretchdown
2.Seatedhamstringstretch
Sitwithonelegstraight.Bringtheotherleginsothatitissnug
ontheinsideofthestraightenedleg.Trytotouchyourfeetwith
yourhand'stoe.Holdfor10-15seconds,thenrelax.
Repeat3timesforeachleg(seeFigure2).
3.CalfandAchillestendonstretch
4.Quadricepsstretch
Reachbackwithyourrighthand,grabyourrightfootand
slowlypullittowardyourhipsuntilyoufeelthemusclesinthe
frontofyourthightense.Holdfor10-15seconds,thenrelax.
Repeat3timesforeachleg(seeFigure4).
5.Sartorius(innerthighmuscle)stretch
Sitwithyourfeetfacingeachotherandyourkneesfacingout.
Grabyourfeetwithbothhandsandpulltowardyourgroin.
Holdfor10-15seconds,thenrelax.
Repeat3times(seeFigure5).
Bendyourkneesslightly,slowlybendyourbodyforward,
relaxyourbackandshoulders,andtrytotouchyourtoes
withyourhands.Holdfor10-15seconds,thenrelax.
Repeat3times(seeFigure1).
1
2
3
4
5
Dostretchesbeforeexercising.Warmmusclesareeasiertostretch,sostartwitha
5-10minutewarm-up,thendosomestretchesshownbelow-5times,10seconds
ormoreperleg.Doitagainaftertheworkout.
Standwithbothhandsagainstthewalloratree,putonefoot
behindanother.Keepthebacklegstraightandyourheelonthe
ground,leantowardawalloratree.Holdfor10-15seconds,
thenrelax.Repeat3timesforeachleg(seeFigure3).
21