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QUADRICEPS STRETCH
TOE TOUCHES
CALF / ACHILLES STRETCH
INNER THIGH STRETCH
HAMSTRING STRETCHES
With one hand against a wall for balance, reach behind you and pull your right
foot up. Bring your heel as close to your buttocks as possible. Hold for 15
counts and repeat with left foot.
Slowly bend forward from your waist, letting your back and shoulders relax as you
stretch toward your toes. Reach as far as you can and hold for 15 counts.
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.
Sit with the soles of your feet together and your knees
pointing outward. Pull your feet as close to your groin as
possible. Gently push your knees toward the floor. Hold for
15 counts.
Extend your right leg. 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.
STRETCH EXERCISE
No matter how you do sports, please do some stretch at first, The warm muscle will extend easily, so warm up
yourself with 5-10minutes, Then We suggest the following stretch exercise, five times.10counts for each time or
longer do these exercise again after sports.
HEAD ROLLS
SIDE STRETCHES
SHOULDER LIFTS
Rotate your head to the right for one count, feeling the stretch up the left side of
your neck, then 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, then
drop your head to your chest for one count.
Open your arms to the side and lift them until they are over your head. Reach your
right arm as far toward the ceiling as you can for one count. Repeat this action with
your left arm.
Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for
one count as you lower your right shoulder.
Summary of Contents for F15
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