STRETCHING
Stretching should be included in both your warm
up and cool down, and should be performed after
3-5 minutes of low intensity aerobic activity or
callisthenic type exercise. Movements should be
performed slowly and smoothly, with no bouncing
or jerking. Move into the stretch until slight tension,
not pain, is felt in the muscle and hold for 0-30
seconds. Breathing should be slow, rhythmical and
under control, making sure never to hold your
breath.
1. Quadriceps Stretch
Reach behind body with
one hand, grasp top of
foot and pull heel
toward buttocks while
maintaining an erect
and upright posture.
Hold for 20-30 seconds
and release. Repeat for
opposite leg.
2. Calf, Achilles Stretch
Keeping back leg
straight and foot flat on
floor with toes pointed
straight ahead, move
hips forward by bending
knee on front leg. Hold
for 20-30 seconds and
release. Repeat for
opposite leg.
3. Back Stretch
With arms extended
and hips directly over
feet, lower upper body
below hand level by
bending at the knees.
Hold for 20-30 seconds
and release.
4. Rear Upper Arm
Stretch
Grasp elbow and pull
hand toward midline of
the body while
maintaining an erect
and upright posture.
Hold for 20-30 seconds
and release. Repeat for
opposite arm.
5. Hamstring, Lower
Back Stretch
Holding thigh against
upper body, extend leg
toward ceiling. Hold for
20-30 seconds. Repeat
for opposite leg.
6. Buttocks, Hips, Abdominal Stretch
While keeping both shoulders in contact with the
ground, gently pull knee toward the ground. Hold
for 20-30 seconds and release. Repeat for
opposite side.
7. Inner Thigh
Stretch
With soles of feet
together,
lean
forward from the
waist while applying
downward pressure
to the inside of the
knees.
Hold
for
20-30 seconds and
release.
8. Chest, Shoulder,
upper Arm Stretch
Move buttocks
forward away from
arms while keeping
arms extended
back and palms on
ground. Hold for
20-30 seconds and
release.
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