SUGGESTEDSTRETCHES
Thefollowing stretchescan provide a good warm-up or cool-down. Correct formfor each stretchis shown in the draw-
ingsbelow. Move slowly as you stretch--never bounce.
TOETOUCH STRETCH
Standwith your knees bent slightlyand slowlybend forward from
yourhips. Allow your back and shouldersto relax as you reach
down towardyour toesas far as possible.Hold for 15 counts, then
relax. Repeat3 times.
Stretches:Hamstrings, back ofknees and back.
HAMSTRING STRETCH
Sitwith one leg extended. Bring thesole of the oppositefoot
towardyou and rest it against the inner thigh of your extended
leg. Reachtoward your toesas far as possible. Hold for 15 counts,
then relax. Repeat 3 timesfor bath legs.
Stretches:Hamstrings, lower back and groin.
CALF/ACHILLES STRETCH
With one legin frontof theother, reach forward and place your
hands against a wall. Keep your back leg straight andyour back
footflciton the floor. Bendyour front leg, lean forward and move
yourhips toward the wall. Holdfor 15 counts, then relax. Repeat
3 timesfor bath legs. To cause further stretchingofthe achilles
tendons,bend your backleg aswell.
Stretches:Calves,achilles tendonsand ankles.
QUADRICEPSSTRETCH
With one hand against awall for balance, reach back and grasp
one footwith your other hand. Bring your heel as close to your
buttocksaspossible. Hold for 15 counts, then relax. Repeat 3
timesfor both legs. "
Stretches:Quadriceps andhip muscles.
INNER THIGH STRETCH
Sit withthe solesof your feet together and your kneesoutward.
Pullyour feettoward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times.
Stretches:Quadriceps andhip muscles.
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