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TRAINING
GUIDELINES
(Cont'd)
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 lcnee s bent 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.
Repeat
3
times.
Stretches:
HaMstrings,
Back
of Knees,
and Back.
2.
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.
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 toward
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 areas
far as
possible.
Hold for 15 counts,
then, relax. Repeat
3 times
for
each leg.
Stretches:
Quadriceps
and hip muscles.
BI
ADEZ
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AEROPRO
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