Limb exercises
Stand with your feet shoulder-width apart. Place both the hands on your hips. Bring one leg forward and bend your knee. The other leg remains at the back. Alternate with both of your legs.
Hip rotation
Hip rotation
Stand with your feet shoulder-width apart. Place both the hands on the back of your head. Turn your upper body clockwise to look back and get back to normal. Now turn your upper body anti-clockwise to look back and get back to normal.
A warm up session prior to playing any sport is essential. The chief reason for doing a warm up is to prevent injury. A typical warm up session may include a combination of cardiovascular exercises and stretching. Cardiovascular exercises are designed to increase blood circulation and bring the heart rate up, while stretching warms and prepares the muscles for sudden movements in the game which may follow. Most warm-up sessions last up to 30 minutes, giving the body time to get ready for physical activity.
Forward bend
Forward bend
Stand with your feet shoulder-width apart. Place both the hands on the back of your head. Bend your knees forward. Get back to normal and then bend again. Start of slowly and then do as many forward bends you’re comfortable with.
Side twist
Side twist
Stand with your feet shoulder-width apart. Place one hand on your hip and the other hand upright. Bend slightly towards the opposite side of the hand that is held upright. You can then bend towards the other side with the other hand held upright.
Backward bend
Backward bend
Stand upright with your feet a few inches apart. Place both the hands on your hips. Bend backward and look at the sky. Start of slowly and then do as many backward bends you’re comfortable with.
(After these warm up exercises one can start off with gym.)
