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SUGGESTED STRETCHES
The following stretches can provide a good warm-up or cool-down. Correct form for each stretch is shown in the
drawings below. Move slowly as you stretch, never bounce.
TOE TOUCH STRETCH
Stand withyour knees bent slightlyand slowly bend forward
from your hips. Allow your back and shoulders to relax asyou
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. Bring the sole of the opposite foot
towardyou and rest itagainst the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts,then relax. Repeat 3 times for both legs.
Stretches: Hamstdngs, lower back and groin.
CALF/ACHILLES sTRETcH
With one leg in-front of the other, reach forward and placeyour
handsagainst a wall. Keep your back leg straight and your
back footfiat 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
achilles tendons, 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 closeto
your buttocksas possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs.
Stretches: Quaddceps and hip muscles.
INNER THIGH STRETCH
Sit with the soles of your feet together and yourknees outward.
Pullyour feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times.
Stretches: Quaddceps and hip muscles.
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