BSTR-P – V01 Annex 2 Equipment list
GUIDELINE FOR WARM-UP EXERCISES
Body part
Exercise
Duration/repetitions
Head
Head rotations: • Rotate your head clockwise and anti-clockwise
10 repetitions (five each way)
Shoulders
Shoulders rotation: •
Place your legs at shoulder-width
Feet straight and toes facing forward
•
10 repetitions
Keep your arms straight at your sides
•
• Perform both shoulders rotation clockwise and anti-clockwise
Arms
Arm swings and big arm circles: • Stand up straight with your feet shoulder- width apart • Rotate your arms forward making big circles and then switch rotating backwards.
10 times clockwise 10 times (anti-clockwise) 10 times (opposite directions)
Wrists
Wrist rotation: •
10 repetitions for each wrist
Perform wrists rotation in both directions
Torso
Torso swings: •
Stand with your legs straight
Place your feet at shoulder-width
15 repetitions to each side
•
Bend your torso forward 90 degrees
•
Raise both arms straight to the outside
•
Hips
Hip rotation: • Place your hands on your hips and keep your head straight • Perform extensive hips rotation
10 repetitions (clockwise)
10 repetitions anti-clockwise.
Thighs
Squats: •
•
Stand with your legs straight
Place your feet at shoulder-width
•
Push your hips back and slowly bend your knees.
•
15 repetitions
• Keep your back straight and your eyes looking forward. • Raise yourself back up when your knees reach a 90-degree angle
Ankle
Ankle rotation: •
Place your feet slightly apart
10 repetitions (for each foot)
• Perform rotation for each foot clockwise and anti-clockwise
Back
Back stretch: • Open legs slightly and place hands on the hips • Turn to the right and left • Incline the back to the right and left • Move Back forward and backward
Global Wind Organisation
www.globalwindsafety.org
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