| Preparing the body for exercise is important for persons
at any age and fitness level. The key to preventing injuries before
exercising is to warm up. One of the best ways to warm up is to do
flexibility or stretching exercises.
The key to proper stretching lies in the way you perform the
exercise. When you are stretching certain parts of your body, you should
not feel pain. Staying relaxed is very important to stretching properly.
Make sure your body is not tight. Your shoulders, hands and feet should
be kept relaxed as you stretch. Breathe slowly.
Here are some exercises developed by the American Academy of
Orthopaedic Surgeons. The exercises will help warm up various parts of
your body.
Lower back
| Tighten your hip muscles and at the same time,
tighten your abdominal muscles to flatten your lower back. Hold
for 5 to 8 seconds, then relax. Repeat two or three times.
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| Pull your right leg toward your chest. If
possible, keep the back of your head on the floor. Try to keep
your lower back flat. Hold for 30 seconds. Repeat with your left
leg.
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Hip and groin
| With arms supplying slight resistance on inside
of legs, slowly push down your knees. Hold for 5 to 8 seconds.
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| Place one leg forward, while your knee of the
other leg is resting on the floor. Without changing the position
of the knee on the floor or the forward leg, lower the front of
your hip downward. Hold for 30 seconds.
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Knee and calf
| Hold the top of your left foot with right hand
and gently pull heel toward buttocks. Hold for 30 seconds.
Repeat with other leg.
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| Stand close to a solid support, and lean on it
with your forearms, head resting on hands. Bend one leg and
place your foot on the ground in front of you, with the other
leg straight behind. Slowly move your hips forward, keeping your
lower back flat. Hold for 15 to 30 seconds. Do not bounce.
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Shoulder
| In a standing or sitting position, interlace your
fingers. With your palms facing upward, push your arms slightly
back and up. Hold for 15 seconds.
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| With your arms overhead, hold the elbow of one
arm with the hand of your other arm. Gently pull the elbow
behind your arm. Do slowly. Hold for 15 seconds. Stretch both
arms.
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| Gently pull your elbow across your chest toward
your opposite shoulder. Hold for 10 seconds. Repeat with other
elbow.
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Hamstring
| Sit down and straighten your left leg. The sole
of your right foot should rest next to the inside of your
straightened leg. Lean slightly forward and touch your foot with
your fingers. Keep your left foot upright with the ankle and
toes relaxed. Hold for 30 seconds. Repeat with right leg.
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