7
TRAINING GUIDELINES (cont’d)
Inner Thigh Stretch
Sit with the soles of your feet together with
your knees pointing outward. Put your feet
as close into your groin as possible. Gently
push your knees towards the floor. Hold
your mouth open. Rotate your head to the left
for 15 counts.
Toe Touches
Slowly bend forward from your waist,
lettingyour back and shoulder relax as
you stretchtoward your toes. Reach down
as far as you can and hold for 15 counts.
Hamstring Stretches
Sit with your right leg extended. 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 extended
Calf/Achilles Stretch
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.
