SUGGESTED STRETCHES |
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The correct form for several basic stretches is shown at the right. Move slowly as you | |
1. Toe Touch Stretch |
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Stand with your knees bent slightly and slowly bend forward from | 1 |
your hips. Allow your back and shoulders to relax as you reach | |
down toward your toes as far as possible. Hold for 15 counts, then |
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relax. Repeat 3 times. Stretches: Hamstrings, back of knees and |
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back. |
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2. Hamstring Stretch |
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Sit with one leg extended. Bring the sole of the opposite foot toward | 2 |
you and rest it against the inner thigh of your extended leg. Reach | |
toward your toes as far as possible. Hold for 15 counts, then relax. |
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Repeat 3 times for each leg. Stretches: Hamstrings, lower back and |
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groin. |
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3. Calf/Achilles Stretch |
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With one leg in front of the other, reach forward and place your |
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hands against a wall. Keep your back leg straight and your back foot |
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flat on the floor. Bend your front leg, lean forward and move your | 3 |
hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times | |
for each leg. To cause further stretching of the achilles tendons, |
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bend your back leg as well. Stretches: Calves, achilles tendons and | 4 |
ankles. | |
4. Quadriceps Stretch |
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With one hand against a wall for balance, reach back and grasp one |
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foot with your other hand. Bring your heel as close to your buttocks |
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as possible. Hold for 15 counts, then relax. Repeat 3 times for each |
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leg. Stretches: Quadriceps and hip muscles. |
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5. Inner Thigh Stretch |
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Sit with the soles of your feet together and your knees outward. Pull |
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your feet toward your groin area as far as possible. Hold for 15 | 5 |
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip | |
muscles. |
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