15
IMPORTANT - WARMING UP AND COOLING DOWN
CALF AND ACHILLES STRETCH
Stand approximately one arm’s length
away from a wall or chair with your
feet hip-width apart. Keeping your toes
pointed forward, move one leg in close
to the chair while extending the other
leg behind you. Bending the leg closest
to the chair and keeping the other leg
straight, place your hands on the chair.
Keep the heel of the back leg on the
ground and move your hips forward.
Slowly lean forward from the ankle,
keeping your back leg straight until
you feel a stretch in your calf muscles.
Hold for 20 to 30 seconds. Repeat the
exercise for the opposite leg.
BUTTOCKS, HIPS AND ABDOMINAL
STRETCH
Lay flat on your back with your hips
relaxed against the floor. Bend one leg
at the knee. Keeping both shoulders
flat on the floor, gently grasp the bent
knee with your hands and pull it over
your body and towards the ground.
You should feel a stretch in your hips,
abdominal and lower back. Hold for 20
to 30 seconds and release. Repeat the
exercise for the opposite side.
VIBRACOACH IM - 1117.indd 15
08/11/2017 18:24:04
