Endurance E400 - Page 46

Warm Up/Cool Down Exercises
GROIN
Buttery
MUSCLE(S) AFFECTED: adductors and sartorius
Sitting with the upper body nearly vertical and legs straight, ex both knees as the soles of
the feet come together.
Pull feet toward body.
Place hands on feet and elbows on legs.
Pull torso slightly forward as elbows push legs down; hold for 10 to 15 seconds.
1.
2.
3.
4.
POSTERIOR OF LOWER LEG
Bent-Over Toe Raise
MUSCLE(S) AFFECTED: gastrocnemius and soleus
Stand with heel of right foot 6 to 8 inches in front of left foot.
Flex right foot toward shin (dorsi-exion) with heel in contact with oor.
Lean forward and try to touch right leg with chest while both legs are straight.
Continue to lean downward with upper body as the foot is dorsi-exed near maximal toward
the shin; hold for 10 to 15 seconds.
Repeat with the left leg.
1.
2.
3.
4.
5.
POSTERIOR OF LOWER LEG
Step Stretch
MUSCLE(S) AFFECTED: gastrocnemius and soleus;
also, achilles tendon
Have ready a step or board 3 to 4 inches high.
Place balls of both feet on the step or board, 1 inch from
its edge.
With straight legs, lower heels as far as possible; hold for
10 to 15 seconds.
To stretch achilles tendon, raise heels slightly. Slightly ex
the knees and then lower the heels. This stretch will be
felt in the achilles tendon; hold for 10 to 15 seconds.
For a more intense and individualized stretch, perform
this stretch with one leg at a time.
1.
2.
3.
4.
5.
Stretching the calves
standing on a step
Preparing to stretch
the achilles tendon by
slightly bending the knee
Stretching the
achilles tendon by
lowering the heel
Stretching the groin
Stretching calves without a
step
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