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SUGGESTEDSTRETCHES
The following stretchescan provide a good warm-up or cool-down. Correct form for each stretchis shownin the draw-
ingsbelow. Move slowlyas you stretch--never bounce.
TOE TOUCH STRETCH
Stand with your kneesbent slightlyand slowlybend forward from
your hips. Allow your back and shouldersto relax as you reach
down toward your toesas far as possible.Hold for 15 counts, then
relax. Repeat 3 times.
Stretches:Hamstrings, back of knees and back.
HAMSTRING STRETCH
Sit with one leg extended. Bringthe soleof the oppositefoot
toward you and rest it againstthe inner thigh of your extended
leg. Reachtoward your toesas far as possible. Hold for 15 counts,
then relax. Repeat 3 timesfor bath 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 straightand your back
foot flciton the floor. Bendyour front leg, lean forward and move
your hipstoward thewall. Hold for 15 counts, then relax. Repeat
3 timesfor bath legs. To cause furtherstretchingof the achilles
tendons,bend your back leg as well.
Stretches:Calves,achilles tendonsand ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp
one footwith your other hand. Bringyour heel as close to your
buttocksas possible. Hold for 15 counts, then relax. Repeat 3
timesfor both legs. "
Stretches:Quadriceps and hip muscles.
INNER THIGH STRETCH
Sit with the solesof your feet togetherand your knees outward.
Pullyour feettoward your groin area as far as possible. Hold for
15 counts, then relax. Repeat3 times.
Stretches:Quadriceps and hip muscles.
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