The correct form for several basic stretches is shown at the right. Move slowly as you
stretch-never bounce.
1. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it
against the inner thigh of vour 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. 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 vour buttocks as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
4. 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
2. 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.
.
Suggested Stretches
1. 4.
2.
3.
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