Warm up exercises – Ironman Fitness Achiever User Manual

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TOE TOUCH STRETCH

Stand, bending your knees slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts,
then relax. This will stretch your hamstrings, back of knees, and
back.

HAMSTRING STRETCH

Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. This will stretch your hamstrings, lower back,
and groin.

CALF/ACHILLES STRETCH

With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. To
cause further stretching of the Achilles tendon, bend your back
leg as well. This will stretch your calves, Achilles tendons, and
ankles.

QUADRICEPS STRETCH

With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. This will
stretch your quadriceps and hip muscles.

INNER THIGH STRETCH (Image not Shown)

Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. This will stretch your quadriceps and hip
muscles.

EXERCISE GUIDELINES

WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.

Warming up prepares the body for the exercise by increasing circulation, supplying more oxy-
gen to the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of
stretching and light exercise to warm up. The photos on this page show several forms of basic
stretching you may perform before your workouts. In order to achieve an adequate warm-up,
perform each stretch three times.

Warm Up Exercises