The following exercises are suggested as part of warm-up and cool-down activity for each training session.
The arm rotations are especially helpful to do throughout the SpeedFit programs as you will use your upper body for push-pull-press movements – it is an effective way to release tension.
Use variations on the bar height to pull away and stretch further into your shoulders, back and lower body.
*Breathe deeply as you do these exercises to expand lung capacity and prepare for your best workout!
UPPER BODY STRETCH AND WARM-UP EXERCISES
While standing, lift your arms straight out to the side at a 90 degree angle. Move your arms in a circular motion forward 10-20 times and then backwards 10-20 times.
While seated or standing, fold your arms across your chest, and rotate to one side, holding between 5-10 seconds, and then rotate to the other side. Repeat this stretch 5-10 times.
Standing Pectoral Stretch
Using the entrance into the dugout, place both forearms up against the sides, with one foot forward. Lean forward until a stretch is felt in the front of the chest. Hold for 20-30 seconds, and repeat 3 times.
LOWER BODY STRETCH AND WARM-UP EXERCISES
While lying on the ground, reach behind your thigh and bring your hip to 90 degrees. Try to extend your knee by pointing your toe straight up in the air until a stretch is felt in the back of the leg. Hold for 20-30 seconds and repeat each leg 3 times.
Kneel down with one knee up and one knee down. Push your hips forward, while keeping your head and shoulders back until a stretch is felt in the front of the hip. Hold for 20-30 seconds and repeat each leg 3 times.
While standing, step forward with one leg while keeping the back leg straight and the foot flat on the ground. Lean forward until a stretch is felt in the back of the leg. Hold for 20-30 seconds and repeat each leg 3 times.
These simple exercises will prevent many injuries that occur from not properly warming up our body before SoloStrength or any other exercise activity. Listen to how your body is feeling, and adjust your movements to work through increasing your range of motion and gaining of strength. BE PATIENT AND CONSISTENT ~ you will be amazed at how your body will adapt and build stronger everyday!
If you experience pain or suffer an injury, please contact a health care professional.
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