STRETCHING EXERCISES ----------------------------------------------------------------------------------------------------------------
Whatever exercise you do, do a little stretching first.
A warmed muscle stretches easily, so warm up for 5-10 minutes. After exercise, the following stretching exercises are
recommended, each repeated five times. Keep counting for at least 10 of these exercises.
STRETCHING THE HAMSTRING
To maintain balance, with your left hand against the wall, reach back with
your right and pull your right leg up. Try to bring your heels closer to your buttocks.
Hold for 15 counts, then repeat with the left leg.
INNER THIGH STRETCH
With feet together, sit on the floor with knees facing out.
Pull your feet as close to your groin as possible.
Slightly press your knees towards the floor. Hold for 15 counts.
TOUCHING THE TOES
Slowly lean forward from the waist, allowing the back
and shoulders to relax as you reach forward towards your toes.
Stretch as far as you can and hold for a 15 count.
HAMSTRING STRETCH
Extend right leg forward. Rest the sole of the left foot
on the inside of the thigh of the right leg.
Stretch towards toes as far as possible. Hold for 15 counts.
Relax, then repeat the exercise with the left leg.
CALF/ACHILLES STRETCH
With left leg in front of right leg, lean arm extended against wall. Keep the right leg extended
and the left leg on the ground, then bend the left leg and lean towards the wall by moving the
pelvis. Hold, then repeat on the other side for 15 counts.
Summary of Contents for SmileHOME SH-0003
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