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