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W
ARM UP & COOL DOWN STRETCHES
8
Stretches can help improve flexibility and relieve the tightness in muscles that results
from repetitive sport movements. 10 to 12 minutes of daily stretching is recommended.
This should be done when warming up and cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing or jerking.
Move into the stretch until you feel a slight tension, not pain, in the muscle and hold
the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold
your breath. Remember that all stretches must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your
heel towards your buttocks. Reach back and grasp the top of
your foot with the same side hand. Keeping your inner thighs
close together, slowly pull your foot towards your buttocks until
you feel a gentle stretch in the front of your thigh. You do not
have to touch your buttocks with your heel. Stop pulling when
you feel the stretch. Keep your kneecap pointing straight down
and keep your knees close together.
(Do not let the lifted
knee swing outward.)
Hold the stretch for 20 to 30 seconds.
Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a
wall or chair with your feet hip-width apart. Keeping
your toes pointed forward, move one leg in close to
the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the
other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and
move your hips forward. Slowly lean forward from
the ankle, keeping your back leg straight until you
feel a stretch in your calf muscles. Hold for 20 to 30
seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward
the opposite shoulder blade. Walk your fingertips down
your back as far as you can. Hold this position. Reach up
with your opposite hand and grasp your flexed elbow.
Gently assist the stretch by pulling on the elbow. Hold for
20 to 30 seconds. Repeat for the opposite arm.
3) LOW GLIDE
Start with a Basic Glide movement. Gradually bend
your knees deeper and increase the length of your
glide. Let your heels naturally lift as each leg moves to
the back. Maintain upright posture throughout this
exercise, with your shoulders aligned over your hips.
Avoid bending your knees so deeply that they bump
against the front swing arms. This exercise can be
performed with the neutral or low hand grip positions.
You will feel additional emphasis in your thighs during
this exercise.
1) BASIC GLIDE
Stand upright on the foot platforms with your hands in
the neutral position. Your knees should be “soft,” not
locked. Glide your feet back and forth in a controlled
manner. The front of each foot platform should glide
slightly past the base of the unit frame. Push and pull
gently with your arms to assist the leg motion. Maintain
good, upright posture throughout this exercise, with
your shoulders aligned directly over your hips. This exer-
cise can be performed with the neutral, low or high
hand grip positions.
2) WIDE GLIDE
Start with a Basic Glide movement. Gradually increase
the length of your stride as far as you comfortably can.
Your heels will naturally lift slightly as each leg moves to
the back. Do not attempt to keep your heel pressed to
the foot platform, but allow this lifting motion to occur.
Maintain good, upright posture throughout this exer-
cise, and a “soft” knee position. Glide only as wide as
you can while maintaining good balance and posture.
This exercise can be performed with the neutral or low
hand grip positions.
T
HE GAZELLE FREESTYLE
®
EXERCISES
