A | Exercise Frequency |
Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your
muscles and will help to prevent
SUGGESTED STRETCHES
To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.
The correct form for several basic stretches is shown in the drawings below. Move slowly as you
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from 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 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/AchiUes 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 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 ankles.
4. Quadriceps | Stretch |
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With one hand against a wall for balance, reach back and |
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grasp one foot with your other hand. Bring your heel as close |
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to your buttocks as possible. Hold for 15 c0unts, then relax. | 5 | |
Repeat 3 times | for each leg. Stretches: Quadriceps and hip | |
muscles. |
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5. Inner Thigh | Stretch |
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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 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.
