A. WARM UP EXERCISES - In eskrima, or any other martial art or sports, warm up is crucial, as to avoid injury to tight muscles and ligaments. ALWAYS START GRADUALLY WITH WARM UPS TO AVOID INJURY. Repeated strains on the ligaments could eventually lead to arthritic pains or torn ligaments and could mean a lifetime of pain and suffering.

1. WRIST - Eskrima has extensive use of the wrist. Wrist exercises are done by holding the stick in the middle and twisting it in a fan-like manner. Always begin slowly and build up gradually. Other warm up exercises include pressing the palm (fingers up) against each other in front of the chest or the back of the hand (fingers down) against each other, also pressed in front of the chest.
   

2. ARMS - Raise left arm above the head and pull the elbow toward the right. Alternate the exercise with the right arm. Do the same motion. Rotate arms forward and backward on the shoulder sockets to loosen joints.
   

3. CHEST - Hold hands behind the back and pull until you feel chest tighten. Hold hands in front of chest and push against each other.  Do push-ups.
   

4. LEGS -  Do sit ups, and stretches of the foot, legs, knees and hamstrings for flexibility.
   

5. BACK - Lie flat on the floor, raise butt while keeping back flat on the floor. Raise leg and pull behind the knee to feel stretch of hamstrings. Do each leg in alternating manner. Slowly bend at waist to touch the floor.
   

6. NECK - Rotate neck slowly in both directions as well as forward and backward. This should be done slowly. Do not snap suddenly.

7. BODY  - Do slow hip rotation.  Keep trunk steady while turning upper torso alternately both left and right. With shoulder width stance, bend forward at the hips and reach toward the floor. Also alternately, reach for opposite toes.