Warming up and down and stretching before and after exercise are very important.
Warming up prepares the body for more intense activity to come. The most important thing is to raise core body temperature by 1-2 degrees or having a "beady sweat".
Warming down and stretching allows the muscles to recover and may help lactate that has built up to be removed. This reduces stiffness and soreness post exercise.
The more it is practised the faster the body recovers after subsequent exercise.
- Rotate ankles and wrists
- Lean head to left, right, forward and back
- Shoulder circles — put hands on shoulders and circle elbows
- Rotate torso while seated
- Forward bends in chair
- Put hands above head and reach as high as possible, bring hands in front of you, pull tummy in and stretch upper back forward
- Gently arch back
- Place right foot on left knee and bend forward.
- Swop legs and repeat
An easy exercise & stretch plan
Be careful not to overstretch or hold stretches at extreme range.
Warm the body up (before exercise) or bring the heart rate down (post exercise) by gently jogging for 5 – 10 minutes.
Arm swings
Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can — and then to the right. Do this 20 times.
Shoulder circles
Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this half a dozen times.
Forward stretches
Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.
Side stretches
Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this half a dozen times per side.