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SUGGESTED STRETCHES
The correct form for several basic stretchesisshown at the right.Move slowlyas you stretch---never bounce.
1. Toe Touch Stretch
Stand withyour knees bent slightlyand slowly bend forward from
yourhips.Allow yourback and shouldersto relax as you reach
downtowardyourtoes as far as possible.Holdfor 15 counts,
then relax. Repeat 3 times. Stretches:Hamstrings,backof knees
and back.
2, Hamstring Stretch
Sit withone leg extended. Bringthe sole ofthe oppositefoot to-
ward you and restit againstthe innerthighofyour extendedleg.
Reach towardyourtoes as far as possible.Holdfor 15 counts,
then relax.Repeat 3 times for each leg.Stretches: Hamstrings,
lowerbackand 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 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 solesof yourfeet 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: Quadriceps
and hip muscles.
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