SUGGESTEDSTRETCHES.... " . -
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The followingstretches can providea good warm-up or cooFdown. Correct form for each stretchis shownin the :
drawingsbelow. Move slowly as youstretbl_-never bounce. •
TOETOUCH STRETCH
Stand withyour knees bent slightlyand slowly bend forward
from your hips. Allow your back andshoulders to relax asyou
• reach down toward your toes as far as possible. Hold for 15
' counts, then relax. Repeat 3 times.
Stretches:Hamstdngs, back of knees and back.
HAMSTRING STRETCH
Sitwith one legextended. Bdeg the soleof the opposite foot
towardyou and rest it against the inner thighof your extended
leg.Reach toward your toes as far as possible. Hold for 15
counts,then relax. Repeat 3 times for bothlegs.
Stretches:Hamstrings, lowerback and groin.
CALF/ACHILLES STRETCH
With one leg infront of the other,reach forward andplace your
handsagainst a wall. Keep your back leg straight and your
backfoot flat on the floor. Bend your front leg, lean forward and
moveyour hips toward the wall. Holdfor 15 counts, thenrelax.
Repeat 3 times for both legs. To cause further stretchingof the
achillestendons, bend your back leg as well.
Stretches:Calves, achilles tendons and ankles.
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 both legs•
Stretches: Quaddce.ps and hip muscles.
INNER THIGH STRETCH
Sit withthe soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times•
Stretches: Quadriceps and hip muscles.
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