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3. Fitness
3.2 Warming up and cooling down
A good training schedule starts with a good warming up and ends with a cooling
down of the muscles. This will prevent painful muscles and injury. Below you will
find some suitable exercises.
42 - Manual NOW TM1.5
Head Roll
Tilt your head to the right. Hold this for one second, so that you feel
a little pull in the muscles on the left side of your neck. Do the same
for the other side, front and back. Repeat two or three times.
Toe Touch
Slowly bend forward with your back and arms relaxed. Bend as far
as you can and hold the position for ten seconds. Repeat this two or
three times.
Side Stretch
Extend both your arms up in the air and reach as high as you can
with your right arm. Lean a bit to the left so that the muscles in the
right side of your torso are stretched. Hold this position for one
second. Relax and make the same motion on the other side of your
body. Repeat this three or four times.
Knee bend
Set your feet shoulder-width apart and your stretched your hands
out. Lower yourself no more than 10cm by bending your knees.
Come back up again and repeat several times.
Lower back stretch
Begin on all fours. Stretch your arms out in front of you, allowing
your face to lower to a position near the floor. Gently sit back. Rest
your glutes just above your heels. Ease back and feel the gentle
stretch in your lower back.
Hamstring Stretch
Sit down on the floor with your right leg extended in front of you
and place the sole of your left foot on the inside of your right upper
leg. Bend forward in the direction of your right foot and hold this
position for ten seconds. Relax and then do the same with your
other leg. Repeat two or three times.
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