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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.
TOETOUCH STRETCH
Stand with your knees bent slightly and slowly bend for-
ward from your hips. Allow your back and shoulders to
relax as you reach down toward your toes as far as possi-
ble. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite
foot toward you and rest it against 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: 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 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
close to your buttocks as possible. Hold for 15 counts,
then relax. Repeat 3 times for both legs.
Stretches: Quadriceps 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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