These warm-up streches and exercises are essential to do before any of the Get Active ideas you may be looking at trying (see News and Events page) as well as regular cheer training. The aim is to condition the body's muscles to improve strength, flexibility and range of joint motion. Before any work-out, you should always warm-up the body until you break into a light sweat or feel comfortably warm.

Also ensure that the following are carried out before any plyometric programme (see Jumps page) you may do:

• Jog lightly, skip, carry out motion work (or cheers) and any movement using large muscles for at least 5 minutes.

• Carry out the following stretches sitting on the floor and holding each for 30 seconds:
  • With legs straight out in front of you, lean forward and pull toes towards the body stretching the calves, back of the thighs, gluts and lower back.
  • Straddle legs and lean to one side, pointing toes and reaching arm overhead. Ensure both sides and the centre are done stretching inside the thighs, lower back and shins.
  • Lie on your back and pull knees into the chest stretching the back muscles. Then pull one knee at a time into the chest with the other leg straightened out and reverse to flex the hips.
  • Sit up straight, placing soles of the feet together and pulling into the pelvic region. Press knees down towards the floor stretching inner thighs and the back.
  • Bend one knee crossing the leg over the other leg which is extended straight out in front of you. Twist your torso to the opposite side. Reverse the exercise stretching your waist.
  • Clasp hands together in front of the body and pull forward to stretch arms shoulders. Repeat with the arms overhead and to each side. Finally clasp hands behind the back to stretch the chest.

• Stand up and carry out the following:
• Lift leg behind you and grab the foot keeping the knee bent beside the other knee. Reverse the exercise strecthing the quads out.
• Tilt your head towards each shoulder in turn strecthing the next muscles.

© Last updated: 17 September 2004