a. Warm-up
Warming up prepares your body for exercising. Slow stretching will make you more flexible and prepare your muscles for increased activity.
1. Alternate or Upward Arm Stretches
This exercise works the shoulders, arms, and trunk muscles. This exercise lifts your ribs and makes breathing easier.
This is how the alternate arm stretch exercise is done.
2. Elbow Circles
This exercise relaxes the shoulder muscles. This is how the elbow circle exercise is done.
3. Neck Stretches
This exercise stretches and relaxes the neck muscles. This is how the neck stretch exercise is done.
4. Head Rotation
This exercise stretches and relaxes the neck muscles. This is how the head rotation exercise is done.
5. Calf and Hip Stretch
This exercise stretches the muscles in the back of the legs and hips. This is how the calf and hip stretch exercise is done.
6. Tailor Sitting
This exercise stretches the muscles situated on the inside of your legs.
CAUTION: When you are in this position, never use your hands or elbows to press your knees towards the floor. This could cause over-stretching and tearing in your pubic area.
This is how you can adopt the tailor sitting position.
7. Leg Stretching
This exercise stretches the leg muscles. This is how the leg stretch exercise is done.
