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TOE TOUCH STRETCH
Stand bending your knees 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. This will stretch your
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. This will stretch your ham-
strings, 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. To cause further stretching of the Achilles tendon, bend
your back leg as well. This will stretch your 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 possi-
ble. Hold for 15 counts, then relax. This will stretch your 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. This will stretch your quadriceps and hip muscles.
EXERCISE GUIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physician. This
is especially important for individuals over the age of 35 or individuals with pre-existing health
problems.
Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to
the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. The photos on this page show several forms of basic stretching you
may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch
three times.
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Warm Up Exercises