Warm-Up Exercise - SPORTSTECH F31 Manuel

i
Warm up exercise is important in preparing the muscles for activity whilst minimi-
sing the risk of injury. You may choose to warm up with a light/brisk walking pace
for 5-10 minutes before stopping and performing some simple stretches. (As shown
in the pictures below).
1
3

9. WARM-UP EXERCISE

Hamstring Stretch (Standing)
Keep your knees slightly bent and slowly lean forward, back and
shoulders relaxed, reaching towards your toes. You should feel the
tension and slight discomfort in your hamstring muscles. Hold for
15 - 20 seconds. Repeat 2-3 times.
Hamstrings Stretches (Seated)
Sitting on the floor preferably on a mat, put one leg straight, the
other inward and close to the inside of the straight leg. Lean forward
2
from the hips, reaching towards your toes. Hold for 10-15 seconds,
and relax. Repeat 3 times for each leg (See picture 2).
Calf Stretches
Standing with two hands on the wall or tree, one leg behind. Keeping
your legs straight and the heel on the ground, lean forward towards
the wall or tree. Hold for 10 -15 seconds, and relax. Repeat 3 times
for each leg (See picture 3).
Quadriceps Stretches
Keeping your balance with your left hand holding onto a wall or
stationery fixture, grasp your right foot with your right hand and
stretch your right heel toward your buttocks slowly, until you feel
4
the stretch in the front of your thigh. Hold for 10 - 15 seconds, and
relax. Repeat 3 times for each leg (See picture 4).
Sartorius (Inner Muscles of the Thigh )
Muscle Stretches
5
Sitting down with the soles of your feet or shoes together and your
knees positioned outward. Pull your feet towards your groin until you
can feel the stretch. Hold for 10 -15 seconds, and relax. Repeat 3 times
(See picture 5).counts.Then relax and repeat 3 times.
(See picture 5)
31