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Stretching Exercises
We recommend doing some stretching exercises before and after exercise in order to prevent injuries:
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Exercise 1: 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 2: 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.
Exercise 3: 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 .Then relax and repeat 3 times for each leg.
Exercise 4: 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 5: 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 feeling 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.
