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STRETCHING
Stretching should be included in both your warm
up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or
calisthenic type exercise. Movements should be
performed slowly and smoothly, with no bouncing
or jerking. Move into the stretch until slight
tension, not pain, is felt in the muscle and hold for
20-30 seconds. Breathing should be slow, rhyth-
mical and under control, making sure never to
hold your breath.
1. Quadriceps Stretch
Reach behind body 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 back leg straight
and foot flat on floor with
toes pointed straight
ahead, move hips forward
by bending knee on the
front leg. Hold for 20-30
seconds and release.
Repeat for opposite leg.
3.Back Stretch
With arms extended and
hips directly over feet,
lower upper body below
hand level by bending at
the knees. Hold for 20-30
seconds and release.
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. Repeat
for opposite leg.
5.Hamstring, Lower
Back Stretch
Holding
thigh
against
upper body, extend leg
toward ceiling. Hold for
20-30 seconds. Repeat for
opposite leg.
6.Buttocks,Hips,
Abdominal Stretch
While keeping both shoul-
ders in contact With the
ground, gently pull knee
toward the ground. Hold
for 20-30 seconds and
release. Repeat for oppo-
site side.
7.Inner Thigh Stretch
With soles of feet together,
lean forward from the waist
while applying downward
pressure to the inside of
the knees. Hold for 20-30
seconds and release.
8.Chest, Shoulder,
Upper Arm Stretch
Move
buttocks
forward
away from arms while
keeping arms extended
back
and
palms
on
ground. Hold for 20-30
seconds and release.
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