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SUGGESTEDSTRETCHES
The following stretches can provide a good warm-up or cool-down. Correct form for each stretchis shown in the draw-
ings below. Move slowly as you stretch--never bounce.
TOE TOUCH STRETCH
Stand with your knees bent slightlyand slowly bend 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. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toesas far as possible. Hold for 15 counts,
then relax. Repeat 3 times for 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 straight and your back
foot flciton the floor. Bendyour front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 timesfor bath legs. To cause further stretchingof 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 foot with your other hand. Bring your heel as close to your
buttocksas possible. Hold for 15 counts, then relax. Repeat 3
times for both legs.
"
Stretches: Quadriceps and hip muscles.
INNER THIGH STRETCH
Sit with the solesof 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: Quadriceps and hip muscles.
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