EN
•
Don’t bounce. Stretching should be gradual and relaxed.
•
Don’t hold your breath during a stretch.
•
Stretch after exercising to prevent muscles tightening up. Stretch at least three times a week to maintain
flexibility.
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 about 10
seconds.
Calf Stretch:
• Stand with the back foot
flat on the floor and
transfer weight to the
front foot.
• Hold for about 10
seconds.
• Repeat for other leg.
Note: Keep your back and
rear leg straight when
performing this exercise.
Hamstring Stretch:
• Keep front leg straight,
hands on bent leg (thigh).
Push down and out until you
begin to feel the stretch in
back of knee (or straight leg).
• Keep knees unlocked and
back straight.
• Hold for about 10 seconds.
• Repeat for other leg.
Thigh Stretch:
• Stand on right leg and take
hold of the left ankle with the
left hand, drawing the foot up
close behind to the hips.
• Keep back straight and
knees together. Use a wall
for balance if required.
• Hold for about 10 seconds.
• Repeat for the other leg.
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