The fitness warmers

Before starting any physical activity or sport, it is necessary that you do warm-up exercises to ensure that your body is flexible and ready for the task ahead. Whether its a game that you are gearing up for or a regular exercise routine, a good warm-up session will go a long way in keeping you fit and making the most of your activity.

— The writer is the manager, Futsal Turf, Powai.

Cross thigh hug
Sit on the floor with both legs fully extended in front of you. Lift your right leg, bend knee, and cross it over your left leg, placing your foot on the ground. Hold the right leg close to your chest for 10 seconds, and then switch legs.

Runners stretch
Keep the hips squared, tuck one foot in and lean forward. This is an exercise for those who are not yet able to lift weights or do vigorous routines. Hold each pose for at least 20 seconds to get an impact.

Ball  juggle
Juggling with a ball is an engaging goal-based exercise that has surprising benefits and makes it a great addition to any routine. Juggling provides cardiovascular exercise, stress relief, enhanced coordination, a brain workout, and more.

Groin stretching
Raise your left knee to your hip level, turn it out as if opening a gate. Now close the gate by bringing your knee in the front again. Lower your leg and repeat. Do this for both the legs. This avoids any muscle pull.

Quadriceps
This helps you to loosen up the quadriceps muscles to avoid any muscle strain. While standing, take your right leg back till it touches your hips and hold for six seconds. Then lower your leg and rest up for 10 seconds. Repeat eight to 12 times with each leg. Do it three times every day. When this thigh-strengthening exercise becomes easy, you can add a light weight to your ankle.

Toe touch
Bend over, keeping your legs straight. Stay in the position until you can relax and let your upper body hang. Let your arms touch your toes. Hold for 10 to 20 seconds. This helps stretch the calf muscles well.

Jog & sprints
Run slowly and sprint in between. Warm up for two km with easy running before you set limits for yourself depending on your stamina and body.