Recommended warmup routines for safer exercising. These stretches should be slow and conrolled, not forced.
Arms overhead, hold elbow of one arm with hand of other arm. Gently pull the elbow back. Hold 15 seconds*
Interlace fingers, palms facing up. Push arms slightly back and up. Hold for 15 seconds.
With opposite hand, pull elbow across chest toward the opposite shoulder. Hold for 10 seconds.*
Hamstring Sit on floor with right foot against left thigh. Lean forward slightly and touch left foot with fingers. Don’t flex forward. (Keep the extended foot pointing up with ankle and toes relaxed.) Hold for 30 seconds.*
Hip and groin Lie on floor, pull knee to chest. Keep back of head on floor. Keep lower back flat. Hold for 30 seconds.*
Sit on floor with knees bent outward, position forearms against the inside of lower legs. Slowly push down on your knees and hold for five to eight seconds.
Bend one knee forward while the other extended knee rests on the floor behind you. Without changing position, lower front of hip downward. Hold for 30 seconds.*
Lower back Lie on back, knees up and feet flat on the floor, tighten hip and abdominal muscles to flatten your lower back. Hold for five to eight seconds. Repeat two or three times.
Knee and calf Lean against wall with forearms, head resting on your hands. Bend one leg forward with foot flat on the floor, keeping the other leg straight behind. Slowly move hips forward, keeping your lower back flat. Hold for 15 to 30 seconds. Do not bounce.*
Thigh Leaning aganst a wall, hold top of your foot and gently pull the heel toward your buttock. Hold for 30 seconds.*
* Repeat with other arm or leg.
Source: American Academy of Orthopedic Surgeons