SUGGESTED STRETCHES
The following stretches can providea good warm-upor cool-down. Correct form for each stretch is shown in the
drawings below. Move slowly asyou stretch---never bounce.
TOE TOUCH STRETCH
Standwith yourknees bent slightly and slowlybend forward
from yourhips. Allow your backand shoulders to relaxas you
reachdown toward your toes as far as possible. Hold for 15
counts,then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
HAMSTRING STRETCH
Sitwith one leg extended. Bringthe sole of the oppositefoot to-
ward 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 both legs.
Stretches:Hamstrings, lower back and groin.
CALF/ACHILLES STRETCH
With one legin frontof the other, reach forward and place your
handsagainst awall. Keep your back leg straightand your
backfoot fiat on the floor. Bend your front leg, lean forward and
moveyour hipstoward thewall. Hold for 15 counts, then relax.
Repeat 3 times for both legs. To cause further stretching of the
achilles tendons, bend your back leg aswell.
Stretches: Calves, achilles tendonsand ankles.
QUADRICEPS STRETCH
With one hand against awall 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:Quadriceps and hip muscles.
INNER THIGH STRETCH
Sitwith the soles of your feet together and your knees outward.
Pullyour feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times.
Stretches: Quaddceps and hip muscles.
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