Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. While seated on the floor, cross your right ankle over your left knee. Keep your back upright and gently lower your right knee towards the floor. Hold this stretch for 10 to 30 seconds.
2. Bring your right leg back down to the starting position, with both knees bent in front of you.
3. Repeat on the other side.
Exercise notes:
This exercise can also be performed seated in a chair with one ankle crossed over the opposite knee.
If the stretch is too intense, keep the crossed knee higher.
To increase the stretch intensity, gently press the crossed knee away with your hand.
Disclaimer: If you have had a recent hip replacement or hip surgery, seek advice from a health professional before performing this exercise.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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