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SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your
hips. Allow your back and shoulders to relax as you reach down to-
ward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees, and back.
2. Hamstring Stretch
Sit with one leg extended. Rest the sole of your other foot 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 each leg.
Stretches: Hamstrings, lower back, and groin.
3. 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 to-
ward the wall. Hold for 15 counts, then relax. Repeat 3 times for each
leg. To cause further stretching of the achilles tendons, bend your
back leg as well. Stretches: Calves, achilles tendons, and ankles.
4. 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 each leg.
Stretches: Quadriceps and hip muscles.
5. 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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