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SUGGESTEDSTRETCHES.... " . -
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The followingstretches can provide a goodwarm-up or cooFdown. Correct form for each stretch is shown in the :
drawings below. Move slowly as you stretbl_-never bounce. •
TOETOUCH STRETCH
Stand withyour knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
• reach down toward your toes as far as possible. Hold for 15
' counts, then relax. Repeat 3 times.
Stretches: Hamstdngs, back of knees and back.
HAMSTRING STRETCH
Sit withone leg extended. Bdeg the sole of the opposite foot
toward you and rest it against the inner thighof your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts,then relax. Repeat 3 times for both legs.
Stretches: Hamstrings, lower back and groin.
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 both legs. To cause further stretching of the
achillestendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
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 both legs•
Stretches: Quaddce.ps and hip muscles.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees outward.
Pull your 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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