Warming Up Stretching Exercises

It is very important to warm up before beginning The Step Fit Test® or any exercise. Following are examples of three stretches that will get you ready. Before you perform the stretches below, it's also important that you warm up your body by taking a short walk or briskly marching in place for 3-5 minutes.

Calf Stretch. Step out with your left foot. Bend your left knee slightly and place your palms on your upper left thigh for support. Keeping your back straight, lean slightly forward. You should feel a gentle stretch in the calf of the leg that's extended behind you. Repeat on the other side. Hold each stretch for approximately 15 seconds.

Hamstring Stretch. Step out with your left foot and plant your heel on the floor with your toes pointed upward. Bend your right knee slightly and place your palms on your upper right thigh for support. Keeping your back straight, lean slightly forward. You should feel a gentle stretch in the back of your left upper leg--the hamstring area. Repeat on the other side. Hold each stretch for approximately 15 seconds.

Hip Flexor Stretch. Step out with your left foot. Bend your left knee slightly andplace your hands on your hips. Bend your right knee slightly and tighten your buttocks. Hold your abdominal muscles tight. You should feel a gentle stretch in the front of your hip. Repeat on the other side. Hold each stretch for approximately 15 seconds.

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