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 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 |
|
relax. Repeat 3 times. Stretches: Hamstrings, back of knees and |
|
back. |
|
2. Hamstring Stretch |
|
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. |
|
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 | 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, |
|
bend your back leg as well. Stretches: Calves, achilles tendons and | 4 |
ankles. | |
4. Quadriceps Stretch |
|
With one hand against a wall for balance, reach back and grasp one |
|
foot with your other hand. Bring your heel as close to your buttocks |
|
as possible. Hold for 15 counts, then relax. Repeat 3 times for each |
|
leg. Stretches: Quadriceps and hip muscles. |
|
5. Inner Thigh Stretch |
|
Sit with the soles of your feet together and your knees outward. Pull |
|
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. |
|
33
