WARM-UP and COOL-DOWN
Stretching Stretching while your muscles are warm after a proper
Suggested Stretching Exercises
Lower Body Stretch | Floor Stretch |
Place feet | While sitting on the floor, |
apart and lean forward. | open the legs as wide as |
Keep this position for 30 | possible. Stretch the upper |
seconds using the body as a | body toward the knee on the |
natural weight to stretch the | right leg by using your arms |
backs of the legs. | to pull your chest to your |
DO NOT BOUNCE! | thighs. Hold this stretch 10 |
When the pull on the back of | to 30 seconds. |
the legs lessens, gradually | DO NOT BOUNCE! |
try a lower position. | Do this stretch 10 times. |
| Repeat the stretch with the |
| left leg. |
Bent Torso Pulls
While sitting on the floor, have legs apart, one leg straight and one knee bent. Pull the chest down to touch the thigh on the leg that is bent, and twist at the waist. Hold this position at least 10 seconds. Repeat 10 times on each side.
Bent Over Leg Stretch
Stand with feet shoulder- width apart and lean forward as illustrated. Using the arms, gently pull the upper body towards the right leg. Let the head hang down.
DO NOT BOUNCE!
Hold the position a minimum of 10 seconds. Repeat pulling the upper body to the left leg. Do this stretch several times slowly.
Remember to always check with your physician before starting any exercise program.
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