35
GB
STRETCHING EXERCISES
Exercise 1: Quadriceps Stretch
With one hand against a wall for balance, grasp your foot as shown
and stretch the front upper muscles of the leg. Raise your heel as
close as possible to the buttocks (but only so far, that you do not
feel any pain). In the “warm-up” phase please hold the stretched
position for 5 up to max. 10 seconds.
In the “cool-down” phase you need to hold this stretch for at least
30 to 40 seconds.
Please repeat min. 2 times for each leg.
Exercise 2: Inner Thigh Stretch
Seat on the floor and put together both feet-soles. Your knees are
pointing outward. Pull your feet as close as possible (without fee
-
ling any pain) toward yourself and press down your knees at the
same time. Never use your hands to press down the knees!
Hold the stretch for app. 5 to 10 seconds (Warm-up) and min. 30
seconds (Cool-down). Repeat twice.
Exercise 3:
Toe Touches (Stretch of gastrocnemius and biceps femoris)
Stand straight and 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 5 to 10 seconds in
warm-up phase and 30 to 40 seconds in cool-down phase.
Repeat 2 or 3 times.
Exercise 4: Stretching the back side parts of the legs
Seat on the floor and bend one leg to the inside as you keep the
other leg extended. Bend forward and try to touch the foot of the
extended leg. More experienced athletes should try to grasp the
foot fully and point their toes to the back. This will also stretch
the gastrocnemius. Again hold the stretch for 5to 10 seconds in
warm-up phase and 30 to 40 seconds in cool-down phase.
Repeat twice for each side.
Summary of Contents for SF-1670
Page 1: ...Art Nr SF 1670...
Page 44: ...2014 11 10...
