Quick Start Guide
Stretch exercise
No matter how you do sports, please do some stretch at
first, The warm muscle will extend easily, so warm up
yourself with 5-10minutes, Then We suggest the
following stretch exercise, five times.10counts for each
time or longer do these exercise again after sports.
1.
Toe Touch
Slow bend forward from your waist, letting your back and
shoulders relax as you stretch toward your toes, Reach
down as far as you can and hold for 15 counts. And then
relax, repeat 3 times. (picture 1)
2. Hamstring Stretch
Sit with your right leg extend. Rest the sole of your
left foot against your right inner thigh. Stretch toward
your toe as far as possible. Hold for 15 counts. Relax
and then repeat with left leg extend .Then relax and
repeat 3 times for each leg… (picture 2)
3.
Calf-Achilles Stretch
Lean against a wall with your left leg in front of the
right and your arms forward,
Keep your right leg straight and the left foot on the
floor, then bend the left leg and lean forward by moving
your hips toward the wall, Hold, then repeat on the other
side for 15 counts .Then relax and repeat 3 times for
each leg (picture 3)
4.
Quadriceps stretch
With one hand against a wall for balance, reach behind
you and pull your right foot up .Bring your heel as close
to your buttocks. hold for 10-15counts,relax.Repeat
three times for each foot.(picture 4).
5. Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close
into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.
Then relax and repeat 3 times. (picture 5).
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