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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 inthe
drawings below. Move slowly as you stretch---never bounce.
TOE TOUCH STRETCH
Stand with your knees bent slightlyand slowlybend forward
from your hips. Allow your back and shouldersto relax as you
reach down toward your toes as 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. Bring the sole of the oppositefoot to-
ward 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 ofthe other, reach forward and place your
hands against a wall. Keep your back leg straight and your
backfoot fiat on the floor. Bend your front leg, lean forward and
move your hipstoward the wall. Hold for 15 counts, then relax.
Repeat 3 times for both legs. To cause further stretchingof 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
Sitwith the soles of your feet together and your knees 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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