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WARM UP & COOL DOWN STRETCHES
Stretches can help improve flexibility and relieve the tightness in rnuscles that results
from repetitive sport movements that require a limited range of motion, like elliptical
striding. When performing these stretches, your movements s!70uld be stow and
smooth, with no bouncing or jerking Move into the stretch until you feel a sligl7t
tension, not pain, in the muscle and hold the stretc!7 for 20 to 30 seconds Breathe
slowly and rhythmically, Be sure not to hold your breath Remember that all stretclTeS
must be done for both sides of your body
I. Quadriceps Stretch
Stand close to a walt, chair or other solid object Use
one hand to assist your balance, Bend the opposite
knee and !ift your' heel towards your buttocks Reaci7
back and grasp the top of your foot with the same side
hand, Keeping your inner thig!Ts close togettTer, slowly
pul! your foot towards your buttocks until you fee! a
gentle stretch in tf7e fl'ont of your thigh, You do not
have to touch your buttocks with your heel Stop pulling
when you feel the stretct7 Keep your kneecap pointing
straight clown and keep your knees close together (Do
not let the lifted knee swing outwards.) Hold the
stretch for 20 to 30 seconds,, Repeat for t!Te other leg
2. Calf and Achilles Stretch
Stand approximately one arms lengtt7 away from a wall
or chair with your feet hip-widt!7 apart Keeping your
toes pointed forward, move one leg in close to the chair
while extending the other leg behind you Bending the
leg closest to the chair and keeping the ottTer leg
straight° place your hands on the chair Keep the heel
of the back leg on the ground and move your hips
forward, Slowly lean fo[ward from the ankle, keeping
your back leg straight unti! you feel a stretcl7 in your calf
muscles Hold for 20 to 30 seconds., Repeat for rite
opposite leg
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