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. Stand at a benchtop or chair and bend your right knee.
2. Take hold your right ankle, bringing your heel behind you.
3. Hold this position for 10 to 30 seconds.
4. Lower your right foot back down to the ground and repeat on the other side, standing on your right leg, and bending your left knee.
Exercise notes:
If reaching your foot is difficult, use a towel around your ankle to lift the foot.
To increase the stretch, move your hips slightly forward.
Disclaimer: Use a stable support such as a wall, desk or chair if you have difficulty with balance.
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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