Warm up

Before you start your stretching exercise program it is essential you should warm up. If you try to stretch your muscles while they are cold all you'll gain is injury. All styles have their own way to warm up before undertaking any stretching exercises. The following is an example of a warm up which you can try at home. BEFORE PARTAKING IN ANY PHYSICAL ACTIVITY CONSULT YOUR DOCTOR. There are many different ways to warm your body up but they will all include some form of cardiovascular exercise. Stay on the balls of your feet for the following exercises. If you are new to exercising perform the first three exercises for 1-2 minutes do not take a break between the exercises. As you get fitter increase the time. Stay relaxed through the exercises. If you do not feel sufficiently warmed up after the first three exercises perform them again, or increase the times, remember to listen to your body.

Running on the spot. Lift your legs up and down in a running motion. This gets the heart and lungs working.

Jumping Jacks. From the standing position jump raising your arms to shoulder height and opening your legs, land in this position, jump again and land in the start position repeat in a rhythmical motion.

Alternate Stride Jumps. With one leg in front of the other and the opposite hand in front e.g. left leg forward means right leg forward. Alternately jump into the opposite position and back.

The above exercises are all cardiovascular, they get the heart and lungs working and warm up the muscles ready for the next stage which is a light stretch to loosen of the muscles. Perform 10-20 repetitions of each exercise. Perform each exercise on both sides.

Firstly we will start with the neck. Stand up straight and relaxed, Fig 4a. Pull the chin down slowly to touch the chest then stretch the head back again till you are looking at the ceiling, Fig 4b. Next lower your head to the side then back up and down to the other side try to touch your shoulders with your ears, Fig 4c. Turn your head to the left then to the right, Fig 4d. Lastly roll the head in a large circle first one way then the other take care to do this exercise slowly. Fig 4e/f.

Stand legs slightly apart your arms at your side and relaxed, raise your shoulders to your ears then back down.

Starting from the same position as Fig 5 this time rotate your shoulder slowly one way then the other.

Raise your arms to shoulder height as in Fig 7 and move your arms in a small circular motion first one way then the other.

Raising one elbow place the hand behind the neck and with the other hand push down on the raised elbow. Hold for a count of 10.

Holding one forearm, rotate the hand one way then the other, getting full motion from the wrist.

Place one hand on the back of the other and bend the hand so that the fingers are pressed towards the forearm. Hold for a count of 10.

Holding the fingers bend the hand back towards the forearm. Hold for a count of 10.

Place your palms together then push both wrists downwards. Hold for a count of 10.

Place your fingertips together your fingers apart then push the palms together. Hold for a count of 10.

Supporting the upper arm rotate the forearm one way then the other.

Legs slightly apart and hands on the hips, rotate the hips one way then the other.

Keep the same stance , raise your elbows to shoulder height, twist at the waist one way then the other. Stay relaxed.

Feet together, Stretch up and clasp your hands above your head. Stretch to one side then the other.

Feet wide apart to a point which feels comfortable. Touch the toes of one foot with the opposite hand then repeat on the other side.

Back to a wall, legs slightly apart reach over your head with your hands and touch the wall, slowly walk down the wall to a point which feels comfortable and hold for 10, walk back up, then repeat.

Face the wall legs slightly apart and place your hands on the wall keeping them close together. Lower your shoulders to the floor keeping your hands were they are and don't bend the knees hold for 10 relax then repeat.

Feet together place your hands on your knees. Bend your knees and circle for ten in one direction then change and circle in the other direction.

Standing away from the wall place both hands on it and lean forward. Keep one leg straight with the heel pressed into the floor to stretch the calf, lift the heel of the other leg. Alternate in a walking motion.

Stand with your left leg forward then swing your right leg through and up keep the motion relaxed and only go as far as you feel comfortable return the leg to start position and repeat 10 times. Change and repeat with the opposite leg.

   This warm up can be performed every day or just before you go on to do a full stretching workout. Please remember to take it easy if you have never done any exercise before or you haven't done any for a while build up slowly don't rush it. Most importantly have FUN.