My Harmonic Health Warm-up and Cool Down Routine

1. Complete this routine prior to and after every workout
2. Hold each stretch for 20 seconds.

Aerobic Warm-up on Stairs

Instructions:
1. Start by stepping onto the first step and step up to a standing position.
2. As you stand up place your other foot on the next step and continue to climb the steps one at a time
3. Complete for 2 minutes or until your body starts to feel warm.

Standing Quadriceps Stretch

Instructions:
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.

Arm Swings Across Body

Instructions:
1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.

Hamstring Stretch

Instructions:
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.

Chest Stretch

Instructions:
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.

Side and Low Back Stretch

Instructions:
1. Stand with legs wider than shoulder width apart.
2. Raise your arms overhead and lean to the side.
3. Make sure that you keep your body parallel and do not lean forward or backwards.
4. Lean until a comfortable stretch is felt in your side.

Calf Stretch

Instructions:
1. Place your hands on the wall with one foot forward and the other foot back.
2. Keep the heel of the back foot on the ground and lean forward using the wall for support.
3. Lean forward until you feel a stretch in your back calf.
4. Repeat with the other foot.