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Sanico - Warm Up (Docs)

This document provides instructions for 10 warm up exercises targeting different parts of the body from head to toe. The exercises include neck stretches, tricep stretches, arm circles, abdominal stretches, side bends, knee kicks, hamstring stretches, jumping jacks, and quadriceps stretches. Each exercise lists step-by-step instructions and benefits such as improved flexibility, mobility, muscle tone, balance, and reduced risk of injury.

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Romelyn Sanico
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© © All Rights Reserved
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Download as DOCX, PDF, TXT or read online on Scribd
48 views

Sanico - Warm Up (Docs)

This document provides instructions for 10 warm up exercises targeting different parts of the body from head to toe. The exercises include neck stretches, tricep stretches, arm circles, abdominal stretches, side bends, knee kicks, hamstring stretches, jumping jacks, and quadriceps stretches. Each exercise lists step-by-step instructions and benefits such as improved flexibility, mobility, muscle tone, balance, and reduced risk of injury.

Uploaded by

Romelyn Sanico
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WARM UP EXERCISES ( HEAD TO TOE )

1. NECK SIDE TO SIDE STRETCH - Slowly turn your head to the right until you feel a
stretch in the side of your neck and shoulder
STEP BY STEP : Hold the stretch for 15-30 seconds, and then slowly turn your head
forward again. Repeat on your left side. Do up to 10 sets.
BENEFITS: Stretching the neck can help to improve flexibility and mobility. If the
neck is flexible, it will be able to move more freely. This can help to reduce tension
and stiffness in the neck. Stretching the neck can also improve overall health and
well-being

2. TRICEP STRETCH - Bring your left elbow straight up while bending your arm.
STEP BY STEP: Grab your left elbow with your right hand, and pull your left elbow
toward your head with light pressure. If you are more flexible, you may pull your arm
slightly behind your head. You will feel the stretch along the back of your arm.
BENEFIT: Increasing triceps strength brings stability to your shoulders and arms,
improves flexibility, and increases range of motion. This prevents injury and makes it
easier for you to use your upper body in daily activities, such as pushing heavy loads
or upper body sports like swimming, rowing, and boxing.
3. ELBOW IN AND OUT – Isometric elbow exercises are those in which you
contract a muscle without visible movement to help strengthen the elbow joint.
STEP BY STEP - Stand tall with your hands behind your head and elbows out
to the side. Bring your elbows as far out and back as possible to open up the
chest. Squeeze your shoulder blades together and take deep breaths.
BENEFIT: Elbow exercises aid to stretch the ligaments in the elbow to
promote wrist mobility and increase flexibility. Elbow exercises help prevent
elbow pain and injury: Weak elbows are more prone to fractures and sprains.

4. ARM CIRCLE – Arm circles can really work on toning the muscles in your
shoulder and arm—biceps and triceps. They also work on your upper back
muscles. If done along with other workouts that target the arm muscles, arm
circles can also help reduce the buildup of fat in your arms.
STEP BY STEP - Stand with your feet shoulder-width apart and extend your
arms parallel to the floor. Circle your arms forward using small controlled
motions, gradually making the circles bigger until you feel a stretch in your
triceps.
BENEFIT: In addition to using your core, arm circles can really work on toning
the muscles in your shoulder and arm such as biceps and triceps. They also
work on your upper back muscles, so they can be considered a full body
workout.

5. ABDOMINAL STRETCH - Abdominal exercises are a type of strength


exercise that affect the abdominal muscles (colloquially known as the
stomach muscles or "abs").
STEP BY STEP – Hold your hands and up then stretch it in up.
BENEFITS: The stomach muscles sometimes are called abs. Core exercises
train the muscles in your core to work in harmony. This leads to better
balance and steadiness, also called stability. Stability is important whether
you're on the playing field or doing regular activities.
6. SIDE BENDS - The side stretch exercise stretches and strengthens the
intercostal muscles. These are the muscles between the ribs. They help
support the ribs.
STEP BY STEP: Raise your right arm overhead and bend your upper body to
the left in a reaching motion. Keep your upper body facing straight ahead—
don't twist it to the side as you bend. Make sure you feel the muscles gently
stretch all along your side from your lower back up to your shoulder. Hold the
stretch for 20 seconds.
BENEFIT: Standing side bend helps you to trim waist, tightens your abs and
gives you a overall good posture.

7. KNEE KICK - The basic principle behind using knee strikes is to take your
longest tool and hit your closest target
STEP BY STEP:
 Get down on your hands and knees, with your wrists under your
shoulders and your knees hip-width apart.
 Keeping the knee bent, raise your left leg up and out to the side, until
it's level with your hip.
 Straighten the knee and kick your foot out to the side.
BENEFIT : High knees activate your quadriceps, hamstrings, calves, glutes,
and hip flexors, helping improve muscular endurance, balance, and coordination in
these muscles.

8. HAMSTRING STANDING STRETCH - Extend one leg out by placing the heel
on a slightly raised surface, such as a stair or curb.
STEP BY STEP: Keeping the spine straight, bend at the hip to bring the chest
toward the thigh. The other leg that is not being stretched will also bend
slightly at the knee.
BENEFITS: Hamstring stretches can increase flexibility and improve the
range of motion in the hip. Both of these benefits will help people perform
daily tasks, such as walking upstairs and bending over, with ease.

9. JUMPING JACKS- a calisthenic jump done from a standing position with legs
together and arms at the sides to a position with the legs apart and the arms
over the head.
STEP BY STEP:
 Stand upright with your legs together, arms at your sides.
 Bend your knees slightly, and jump into the air.
 As you jump, spread your legs to be about shoulder-width apart.
Stretch your arms out and over your head.
 Jump back to starting position.
 Repeat.
BENEFITS: Jumping jacks can specifically improve aerobic capacity,
decrease resting heart rate and blood pressure, decrease risk of cardiovascular
disease, improve metabolism, and help to maintain a healthy weight.

10. QUADRACIPES STRETCH - A quad stretch is a lower body movement that


expands and contracts the muscles at the front of your thigh, collectively
called the “quadriceps femoris” muscl.
STEP BY STEP:
 Stand up tall and shift your weight to the right leg.
 Lift your left foot and grasp it with your left hand.
 Pull the left foot toward your butt until you feel the stretch in your
quads.
 Hold the stretch for 30 seconds and repeat with the right leg.
BENEFITS:
 Activate the quad muscles.
 Increase your short-term range of motion.
 Increase long-term flexibility.
 Relieve muscle soreness.

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