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SUGGESTED STRETCHES
The correctform for several basic stretches is shown at the right.Move slowlyas you stretch--never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightlyand slowly bend forward
from yourhips. Allow yourbackand shoulders to relax as you
roachdowntoward yourtoesas far as possible. Hold for 15
counts, then'relax. Repeat 3 times. Stretches: Hamstrings,
backof knees and back.
2. Hamstring Stretch
Sit withone leg extended. Bringthe sole of the opposite foot
towardyou and rest itagainst the inner thigh ofyour extended
leg. Reach towardyourtoes as far as possible. Hold for 15
counts,then relax. Repeat 3 timesfor each leg. Stretches:
Hamstrings,lower back and groin.
3. Calf/Achilles Stretch
With one leg infrontof the other, reach forward and place your
handsagainsta wall. Keep your back leg straight and your
backfoot flat on the floor.Bendyour front leg, lean forward and
moveyour hipstowardthe wall. Hold for 15 counts, then relax.
Repeat 3 times for each leg.To cause further stretchingof the
achillestendons,bend yourback leg as well. Stretches:
Calves, achillestendons and ankles.
4. Quadrlceps Stretch
With one hand againsta wall for balance, roach back and
graspone footwith yourother hand. Bringyour heel as close
toyour buttocksas possible.Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quaddceps and hip
muscles.
5. Inner Thigh Stretch
Sit withthe soles of yourfeet together and your knees outward.
Pullyourfeet toward your groinarea as far as possible. Hold
for 15 counts,then relax. Repeat 3 times. Stretches:
Quaddcepsand hip muscles.
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