|Stretching is the most
important part of the whole warm-up/warm-down process. **Remember,
for all major muscles (legs, arms, groin, shoulders, back) the stretches
should be held for about 45 seconds.**
Begin by sitting down, putting the soles of your feet together,
and bring them in towards you luggage (sorry, no better way to describe
it). Now, hold your feet, and press your elbows against your knees
towards the ground. Hold. If it hurts a lot, back it off a little,
but remember, hold for about 45 seconds.
Next, lay one leg out in front; bring the other in towards you
luggage (sorry again :P) Lean forward as far as you can, and hold.
After 45 seconds, switch legs.
Now for the forearms and hands. Lean forward on you knees with
your feet under you bum. Lay your hands palm down, wrist facing
out. Keep your arms as straight as possible, and lean back slowly
until you can feel the stretch. Hold. Now place the other side of
your hands on the ground, wrists out, and lean back again. Hold.
To stretch your back, lay with your back flat against the ground,
bring your knees up together, and let the down to one side. Try
to keep your shoulder blades touching the ground. You should feel
the stretch. Move your knees over to the other side, and continue
The shoulders are the final stretch. Raise your arm above your
head, and grab the elbow with the other arm. Now pull across the
top of your head. Swap arms and do the same. Now put one arm right
across the front of your chest, keep it straight, and pull it towards
you with the other arm. Swap arms and do the same.