SUGGESTED STRETCHES
The correct form for severaU basic stretches is shown at the
right, Move sbwUy as you stretch--never bounce,
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from your hips, Allow your back and shoulders to relax as you
reach down toward your toes as far as possible, Hold for 15
counts, then relax, Repeat 3 times, Stretches: Hamstrings, back
of knees, and back,
2. Hamstring Stretch
Sit with one leg extended, Bring the sob of the opposite foot
toward you and rest it against the inner thigh of your 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. Caff/Achiltes 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 fiat on the floor, Bend your front leg, ban 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,
4. Quaddceps 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 your
buttocks as possible, Hold for 15 counts, then relax, Repeat 3
times for each leg, Stretches: Quadrieeps and hip muscles,
13
To Next Page
Loading...
