Insportline IN 11188, User Manual, Page: 17 / 20

17
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.
Hamstring Stretch
Sit with your right leg extended. 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 extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left
side of your neck. Next, rotate your head back for one count, stretching
your chin to the ceiling and letting your mouth open. Rotate your head to
the left for one count, and finally, drop your head to your chest for one
count.
Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift your left
shoulder up for one count as you lower your right shoulder.
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.
Toe Touch
Slowly 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.