INDIVIDUAL RESPONSIBILITY FOR SAFETY

Safe Practices

Safe Practices

Injury Prevention

Warm-up with some dynamic stretches prior to exercise or physical activity.

Cool-down with some static stretches after exercise or physical activity.

Dynamic Warm-up

10-15 minutes

Increases heart rate

Prepares body for work-out

Include both upper and lower body

Dynamic Warm-up

Suggested Exercises

Slow Jog – A few minutes will gradually increase your heart rate

Dynamic Warm-up

Suggested Exercises

Arm circles – large and small motions in both directions will loosen up your shoulders and increase range of motion

Jumping jacks

Dynamic Warm-up

Suggested Exercises

Leg swings– perform front/back and side to increase range of motion in hips

Lunge walks – while moving forward, alternate legs slowly into lunge position

Dynamic Warm-up

Suggested Exercises

High knees– start first with a walk while lifting each knee then gradually move to a faster pace.

Butt kickers – kick leg up so foot almost touches butt while jogging forward.

Static Cool-down

5-10 minutes

Hold each stretch for 10 -20 seconds

Helps muscles to relax and re-establish their normal range of movement

Include both upper and lower body

Static Cool-down

Suggested Exercises

Shoulder stretch - Place your right arm, parallel with the ground across the front of your chest. Bend the left arm up and use the left forearm to gently pull the right arm closer to you chest.

Repeat with the other arm.

Static Cool-down

Suggested Exercises

Hamstring stretch

Lunges

Static Cool-down

Suggested Exercises

Lower Back

Quadriceps

Safe Practices

Proper Attire

Warm-up with some dynamic stretches prior to exercise or physical activity.

Cool-down with some static stretches after exercise or physical activity.