Warm Up Exercises

Approximately fifteen minutes is devoted to warm up and conditioning exercises at the beginning of each class, particularly if everyone is likely to be cold from weather conditions or a cold gym. Not all of the following can be done for every class. Students are encouraged to do these exercises regularly on their own time between classes. They are also encouraged to run and to play soccer or other sports which improve their cardio-vascular efficiency.

PART ONE - WARM UP: (sitting on floor...)

SIT UPS : bend knees with soles of feet on floor, fold arms across belly, roll down slowly with chin on chest, keep head off floor; curl up slowly, do not jerk body off floor.

PULL UPS : palms on floor with arms straight out, pull bent knees up over the head with ankles crossed, keeping heels down. To strengthen neck muscles keep head off floor.

PART TWO - STRETCHES: (standing up...)

NECK STRETCH : hands on hips, look up (not back) breathing in, then down breathing out, then sideways over shoulders. Never roll head backwards across neck in circles, as it can injure the top of the spine. Alternatively, turn the face 45 E (right) and bend head down forward 45 E the other way (left) as pull opposite arm (right) down behind back with other hand (left)./

FLANKS : reach left arm far over, across, and around body with very low right walking stance, palm forward, thumb down, keeping head up. Can also raise arms forward, swing around to back, then other way, to loosen up.

THIGHS : lift foot backwards and grip with hand, pull foot up far behind the back.

BACK : feet ready stance apart, hang from hips to touch hands to floor, then grip one ankle with both hands and slowly pull down (do not overstretch back of knees); then slowly change to grip the other ankle and pull down. Never press knees backwards with hands and rotate knees held together in circles!

INNER THIGHS : place feet as far apart as possible, bend forward from hips to place hands on floor between toes, touch forehead to floor, then place elbows on floor and repeat touching forehead to hands.

BACK OF LEGS : cross left foot over the right foot flat on floor, then reach down slowly from hips to grip right ankle with both hands. (Bend knees slightly if stretch causes pain at back of knees).

HAM STRINGS : bend one knee as other leg stretches out to side with toes up, grip ankle with one hand, bend toward outstretched leg looking at foot, lever bent knee to outside with elbow of other arm, hand on floor as fulcrum; then place both hands on floor to carry body weight as switch butt to other side.

Sitting down...

SPINE : place soles of feet together, grip toes with both hands, press spine forward, keeping head up; breath in through nose, out through mouth as bend forward from hips, keep head up looking forward do not bend down, gently pressing elbows onto knees.

BACK OF LEGS : stretch one leg straight out, other foot against inside of thigh, grip outstretched foot with both hands and pull forward looking up at foot, if possible lay chest onto straight leg as relax legs and back muscles; keep head up looking forward. Never do hurdle stretch with one foreleg bent backwards, as it can seriously injure the bent knee joint.

THIGHS : legs apart as far as possible, reach straight forward, then hold one foot with both hands and gently pull forward, keeping the head up looking at the foot; then the other leg. This stretch can be done with partners sitting facing each other, one pushes legs near ankles with soles of feet (keeping knees bent) as pull on partner's belt, slowly and carefully. Never overstretch to the point of pain.

BUTT STRETCH : sitting on floor, bend left leg inward to touch heel to butt, place right foot

forward over to outside of left knee, then reach left arm over and outside right knee to try to hold left knee, and turn around to the right as far as possible to look behind. (also called 'Lotus Stretch').

LEG RAISES : lying on back, bend one leg over body as lift other knee onto outside of bent leg, can pull outside leg with hands toward opposite shoulder; return slowly but do not straighten legs to touch floor. Never raise both legs together with knees straight, as it strains lower back muscles and can injure the base of the spine. Avoid putting pressure on back of the neck by going straight over with both legs.

PART THREE - CONDITIONING: (still on floor...)

FLANKS : lay flat on back with arms out to sides, pull knees up to chin, straighten legs over head, ankles together, lower to floor on one side to touch back of hand, then swing legs up and over to opposite side.

CRUNCHES : place palms over ears (do not lock fingers behind head), bend up to put elbows on outsides of bent knees pulled toward head. Can also do crossover crunches with alternating arm reaches to outside of opposite knee. Do not do leg lifts with legs straight, even with the upper body off the floor, as it is relatively ineffective for working the abdominal muscles and strains the hip tendons at the base of the thigh muscles and can injure the lower back.

PUSH UPS : can be done with feet together, then feet apart; hands below shoulders, hands farther apart, hands close together. Maintain butt higher than shoulders to prevent strain on muscles in the small of the back. Push ups should be done on the two large knuckles of the fist to strengthen the knuckles, the bones of the hands, and the wrist joints to allow powerful punches.

Standing up...

SITTING STANCE PUNCHES : middle, high, then double punches. Raise body and turn same side hip away from punching hand at start, sink body weight as hip jerks into the punch. Punching fist rotates inward at moment of contact (fist strikes vertical), not before. Make sure to breath out sharply with each punch.

REACHES : reach straight up with both palms facing each other, breath in as bend backwards and push arms back and out as far as possible. Breath out as return arms down and back.

NOTE: if after stretches the spine still feels 'knotted' or tense...

SPINE STRETCH : standing up, put fingers behind neck, elbows together against chest; partner then locks fingers around elbows from behind, pulls straight in on elbows and lifts person off floor pushing spine forward with chest. This is a strong spinal manipulation that should be done only if necessary.

Basic Stances and Movements