SUGGESTED STRETCHES
The following stretches can provide a good warm-up or coot-down. Correct form foreach stretch isshown in the
drawings below. Move slowly asyou stretch--never bounce.
TOE TOUCH STRETCH
Stand with your knees bent slightly andslowly bendforward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes asfar as possible. Hold for 15
counts, then relax. Repeat 3 times.
Stretches: Hamstrings, back ofknees and back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of theopposite 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 forboth legs.
Stretches: Hamstrings, lower back and groin.
CALF/ACHILLES STRETCH
With one leg infront 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. Holdfor 15 counts, thenrelax.
Repeat 3 times for both legs. To cause further stretching of the
achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
QUADRlCEPS STRETCH
With one hand against awall for balance, reach back and
grasp one foot with your other hand. Bring your heel asclose to
your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs.
Stretches: Quadriceps and hipmuscles.
INNER THIGH STRETCH
Sit with the soles of your feet together andyour knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times.
Stretches: Quaddceps and hipmuscles.
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