Stretching

– Place your hands against the wall

– Keep your back straight and push against the wall

– Take your leg back and keep your heel on the floor

– Maintain that position for a few seconds and go back to the starting position

Back thigh (Hamstrings) stretch:

– Place one leg forward and raise your tiptoes upward

– Keep you back straight

– Stick your bottom out by only moving your hip

– Try to sit down until you feel your muscles stretching

– Maintain that position for a few seconds and go back to the starting position

Front thigh (Quadriceps) stretch:

– Grab a leg

– Keep your back straight

– Bring your pelvis forward tucking your bottom under

– Maintain that position for a few seconds and go back to the starting position

RECOMMENDED: Cardio from Fushi

Pelvis (Iliopsoas) stretch:

– Place a leg forward and bend it approximately 90º

– Load the weight to the floor until you feel your groin stretching

– Maintain that position for a few seconds and go back to the starting position

Arms (Triceps) stretch:

– Lift your arm

– Bend your elbow over your head (your hand must be behind your neck)

– Keep you back straight

– Maintain that position for a few seconds and go back to the starting position

Forearm stretch:

– Turn one hand’s palm outwards

– Hold your fingers using your other hand

– Straighten your arms

– Maintain that position for a few seconds and go back to the starting position

Shoulders (Deltoid) stretch:

– Bring one arm across your chest and bend it

– Using your other hand to maintain that position

– Maintain that position for a few seconds and go back to the starting position

SEE ALSO: Goodbye to bingo wings! – Bicep curl

Low back stretch:

– Lie on your back

– Pull your knees into your chest

– Maintain that position for a few seconds and go back to the starting position

Back stretch:

– Put your hands against the wall

– Keep your back straight

– Bend your knees

– Load the weight of your body on your chest, pushing it downwards

– Maintain that position for a few seconds and go back to the starting position

Lateral Neck stretch:

– Grab your head by placing your hand on the opposite side of the head and flex it laterally

– Maintain that position for a few seconds and go back to the starting position

Back Neck stretch:

– Push your head down using both hands

– After a few seconds, push it back

– Please do it softly, gently and without forcing your head

Internal thigh (Adductor) stretch:

– Sit down as shown in the picture on your left

– Rest your elbows on your knees and push down

– Maintain that position for a few seconds and go back to the starting position

Bottom (Gluteus) stretch:

– Sit down

– Bend one leg and cross it above the stretched out leg

– Keep your back straight

– Maintain that position for a few seconds and go back to the starting position

Now that you know how to warm up, you are ready to start exercising.

Find our more about active and passive stretching here.

On our next blog post, we will show you exercises to tighten up and strengthen your bottom.

Look out for more exercises in our Health and Sports section