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13
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.
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 floor; 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.
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 floor.
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.
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