26
SUGGESTED STRETCHES
=0"'-4##"-/'64#*'64#'1"5"#%&'+%1$-'1/#"/-0"1'$1'104Y2'%/'/0"'#$Z0/7'H45"'1&4Y&\'%1'\4)'1/#"/-0h'2"5"#'+4)2-"7
1. Toe Touch Stretch
!/%2X'Y$/0'\4)#'W2""1'+"2/'1&$Z0/&\'%2X'1&4Y&\'+"2X'64#Y%#X'6#4*'
\4)#'0$317'J&&4Y'\4)#'+%-W'%2X'104)&X"#1'/4'#"&%d'%1'\4)'#"%-0'X4Y2'
/4Y%#X'\4)#'/4"1'%1'6%#'%1'3411$+&"7'S4&X'64#'9U'-4)2/1_'/0"2'#"&%d7'
K"3"%/'E'/$*"17'!/#"/-0"1['S%*1/#$2Z1_'+%-W'46'W2""1'%2X'+%-W7
2. Hamstring Stretch
!$/'Y$/0'42"'&"Z'"d/"2X"X7'>#$2Z'/0"'14&"'46'/0"'43341$/"'644/'/4Y%#X'
\4)'%2X'#"1/'$/'%Z%$21/'/0"'$22"#'/0$Z0'46'\4)#'"d/"2X"X'&"Z7'K"%-0'
/4Y%#X'\4)#'/4"1'%1'6%#'%1'3411$+&"7'S4&X'64#'9U'-4)2/1_'/0"2'#"&%d7'
K"3"%/'E'/$*"1'64#'"%-0'&"Z7'!/#"/-0"1['S%*1/#$2Z1_'&4Y"#'+%-W'%2X'
Z#4$27
3. Calf/Achilles Stretch
.$/0'42"'&"Z'$2'6#42/'46'/0"'4/0"#_'#"%-0'64#Y%#X'%2X'3&%-"'\4)#'
0%2X1'%Z%$21/'%'Y%&&7'^""3'\4)#'+%-W'&"Z'1/#%$Z0/'%2X'\4)#'+%-W'644/'
6&%/'42'/0"'6&44#7'>"2X'\4)#'6#42/'&"Z_'&"%2'64#Y%#X'%2X'*45"'\4)#'
0$31'/4Y%#X'/0"'Y%&&7'S4&X'64#'9U'-4)2/1_'/0"2'#"&%d7'K"3"%/'E'/$*"1'
64#'"%-0'&"Z7'=4'-%)1"'6)#/0"#'1/#"/-0$2Z'46'/0"'%-0$&&"1'/"2X421_'
+"2X'\4)#'+%-W'&"Z'%1'Y"&&7'!/#"/-0"1['M%&5"1_'%-0$&&"1'/"2X421'%2X'
%2W&"17
4. Quadriceps Stretch
.$/0'42"'0%2X'%Z%$21/'%'Y%&&'64#'+%&%2-"_'#"%-0'+%-W'%2X'Z#%13'42"'
644/'Y$/0'\4)#'4/0"#'0%2X7'>#$2Z'\4)#'0""&'%1'-&41"'/4'\4)#'+)//4-W1'
%1'3411$+&"7'S4&X'64#'9U'-4)2/1_'/0"2'#"&%d7'K"3"%/'E'/$*"1'64#'"%-0'
&"Z7'!/#"/-0"1['k)%X#$-"31'%2X'0$3'*)1-&"17
5. Inner Thigh Stretch
!$/'Y$/0'/0"'14&"1'46'\4)#'6""/'/4Z"/0"#'%2X'\4)#'W2""1'4)/Y%#X7'
O)&&'\4)#'6""/'/4Y%#X'\4)#'Z#4$2'%#"%'%1'6%#'%1'3411$+&"7'S4&X'64#'9U'
-4)2/1_'/0"2'#"&%d7'K"3"%/'E'/$*"17'!/#"/-0"1['k)%X#$-"31'%2X'0$3'
*)1-&"17
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