STRETCHING WARM-UP/COOL-DOWN
ANTERIOR OF THIGH AND HIP FLEXOR
Kneeling Quadriceps Stretch
MUSCLE(S) AFFECTED: q u a d r i c e p s
1.Kneel with the balls of the feet on the ground.
2.Keep hips straight (upper leg and torso should be in a straight line).
3.Place palms of hands on buttocks and push slightly forward.
4.With a straight body, lean slightly backward until developmental stretch is felt in quadriceps.
5.Hold for 10 to 15 seconds.
Stretching the quadriceps kneeling
POSTERIOR OF THIGH
Sitting Toe Touch
MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius
1.Sit with the upper body nearly vertical and legs straight.
2.Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.
(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.
3.Release toes and relax foot.
4.Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.
5.Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds.
Stretching the hamstrings with emphasis on insertion of the hamstrings and calves.
Stretching the hamstrings with emphasis on the middle portion.
Stretching the hamstrings with emphasis on the upper portion.
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