YOSUDA Pro - Care & Maintenance; Warm-up and Cool-down Exercises

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Care & Maintenance
Care
 WARM-UP
A successful exercise program consists of three parts: warm-up, aerobic exercise, and
cool-down. Warm-up is a very important part of your exercise routine and should be done
before each exercise session. Warm-up exercises relax your body and stretch muscles so
your body is ready for more strenuous work.
Cool-down exercises after a workout can help relax your muscles and reduce soreness.
We recommend the following warm-up / cool-down exercises before and after every
session. Follow the illustrations below.
 HEAD ROTATION
Slowly bend your head towards your right shoulder. Circle clockwise. Next, bend
your head towards your left shoulder. Circle counterclockwise.
 SHOULDER LIFT
Bring your left shoulder up towards your ear. Circle forward five times, then circle
back five times. Repeat the same movement with your right shoulder.
 STRETCHING
Lift both arms straight up over your head. With your left hand, take your right
wrist and extend upwards for five seconds. Repeat this with your right hand
gently stretching your left wrist upward for five seconds.
 QUADRICEPS STRETCH
With your right hand on a wall for balance, use your left hand to hold your left
foot and bend it as close as you can to your buttocks. Hold for 15 seconds.
Release, then repeat with the left hand on the wall, and the right hand stretching
the right quadriceps towards the buttocks. Hold for 15 seconds.
 INNER THIGH STRETCH
Sit on the floor with the bottoms of your feet touching. Holding your feet, pull
gently towards your body. Hold for 15 seconds.
 FOOT AND CALF STRETCH
Extend your right leg out, tucking your left leg at and angle beneath your right
thigh. Reach forward and pull gently back on your right foot. Hold for 15 seconds.
Repeat with left leg extended and right leg tucked.
 CALF STRETCH
Leaning against a wall, with legs about two feet from the wall base, make up and
down walking motions to loosen calf muscles.