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14
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with
left foot.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing outward.
Pull your feet as close to your groin as possible. Gently push your knees toward
the oor. Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders relax as
you stretch toward your toes. Reach as far as you can and hold for 15 counts.
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your left foot against your right
inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts.
Relax and then repeat with left leg.
CALF/ACHILLES STRETCH
Lean against a wall with your right leg in front of the left and your arms forward.
Keep your left leg straight and the right foot on the oor; then bend the right
leg and lean forward by moving your hips toward the wall.
Hold, then repeat on the other side for 15 counts.
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