SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch_never bounce.
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 to- | 2 | |
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 each leg. Stretches: Hamstrings, |
| |
lower back and groin. |
| |
3. Calf/Achilles 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 | |
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
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 each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
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: Quaddceps and hip muscles.
26
