23
STRETCHING
Stretching should be included in both your warm up
and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or calisthenic
type exercise. Movements should be performed
slowly and smoothly, with no bouncing or jerking.
Move into the stretch until slight tension, not pain, is
felt in the muscle and hold for 20-30 seconds.
Breathing should be slow, rhythmical and under
control, making sure never to hold your breath.
1. Quadriceps Stretch
Reach behind body with
one hand, grasp top of foot
and
pull
heel
toward
buttocks while maintaining
an
erect
and
upright
posture. Hold for 20-30
seconds
and
release.
Repeat for opposite leg.
2. Calf, Achilles Stretch
Keeping back leg straight
and foot flat on floor with
toes
pointed
straight
ahead, move hips forward
by bending knee on front
leg. Hold for 20 - 30
seconds
and
release.
Repeat for opposite leg.
3. Back Stretch
With arms extended and hips
directly
over
feet,
lower
upper body below hand level
by bending at the knees.
Hold for 20-30 seconds and
release.
4. Rear Upper Arm Stretch
Grasp elbow and pull hand to
ward midline of the body
while maintaining an erect
and upright posture. Hold for
20-30 seconds and release.
Repeat for opposite arm.
5. Hamstring, Lower Back
Stretch
Holding thigh against upper
body, extend leg toward
ceiling. Hold for 20- 30
seconds. Repeat for opposite
leg.
6. Buttocks, Hips, Abdominal Stretch
While keeping both shoulders in contact with the
ground, gently pull knee toward the ground. Hold
for 20-30 seconds and release. Repeat for
opposite side.
7. Inner Thigh Stretch
With
soles
of
feet
together, lean forward
from the waist while
applying
downward
pressure to the inside of
the knees. Hold for 20-
30
seconds
and
release.
8. Chest, Shoulde r,
Upper Arm Stretch
Move buttocks forward
away from arms while
keeping arms extended
back and palms on
ground. Hold for 20-30
seconds and release.
