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STRETCHING
Stretching should be included in both your
warm up and cool down, and should be
p e r f o r m e d a f t e r 3 - 5 m i n u t e s o f l o w
intensity aerobic activity or calisthenic ty p e
e x er c i s e . Stretching M o v em e n ts sh o u l d
b e performed slowly and smoothly, with no
bouncing or jerking. Move into the stretch
until slight tension, not pain, is felt in the
m u sc l e a n d h o l d f o r 20 - 30 s e c o n d s .
Breathing should be slow, rhythmical and
under control, making sure never to hold
your breath.
1. Quadriceps Stretch
R ea c h be h i n d b o d y
with one hand , grasp
top of foot and pull heel
toward buttocks while
maintaining an erect
and upright posture.
Hold for 20-30 seconds
and release . Repeat
for opposite leg.
2. Calf, Achilles
Stretch
Keeping b a c k l e g
straight and foot flat on
floor with toes pointed
straight ahead, move
hips forward by bending
knee on front l eg. H old
f or 2 0-3 0 seconds
and release. Repeat
for opposite le g.
15
6. Buttocks, Hips, Abdominal Stretch
3. Back Stretch
While keeping both shoulders in contact
With arms extended
with the ground, gently pull knee toward
and hips directly over
the ground. Hold for 20-30 seconds and
feet, lower upper body
release. Repeat for opposite side.
below hand level by
bending at the knees.
Hold for 20 - 30
seconds and rel ease.
4. Rear Upper Arm
Stretch
Grasp elbow and pull
hand toward midline of
the body while
maintaining an erect
and upright posture.
Hold for 20 - 30 seconds
and release. Repeat
for opposit e arm.
5. Hamstring, Lower
Back Stretch
Holding thigh against
upper body, extend leg
toward ceiling. Hold
f o r 2 0 -3 0 s e c o n d s .
Repeat for opposite
le g.
7. Inner Thigh Stretch
With soles of feet
together, lean forward
from t he waist while
applying downward
pressure to the inside of
the knees. Hold for
20 - 3 0 seconds and
rel ease.
8. Chest, Shoulder,
Upper Arm Stretch
Move buttocks forward
away from arms while
keeping arms extended
b a c k a n d p a l m s o n
ground. Hold for 20-30
seconds and rel ease.
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