Warm up exercises

The following routine is useful for warming up prior to a Swimming or Pilates session. 

Note: Don't push into any stretches. Take time to gradually build strength. If feeling any pain stop the practise.

Warm-up routine:

• Rotate head from side to side
• Roll head downwards from one side to the other
• Lift the shoulders
• Roll shoulders forward and back
• Circle shoulders
• Rotate both arms backwards
• Rotate left arm backwards
• Rotate right arm backwards
• Leaning forward, rotate left arm forwards
• Leaning forward, rotate right arm forwards
• Stretch arms to opposite corners, bend elbows so fingers touch behind back
• Elbows to side, palm up, rotate arms to open chest and back
• Side bend with hand reaching down your side
• Side bend with opposite arm extended
• Side bend with opposite arm extended, then hold
• Squats
• Bend forward at hips with flat back
• Bend forward at hips, touch toes, recover hands up body
• Twist trunk and let arms swing
• Twist trunk with arms high and turning the body at the end of each swing
• On one leg, have raised leg forward and rotate raised ankle