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14
Quick Start Guide
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.
1.
Toe Touch:
Slow 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 15 counts. And then relax, repeat 3
times. (pic. 1)
2.
Hamstring Stretch:
Sit with your right leg extend.
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 extend. Then relax and repeat 3 times
for each leg (pic. 2)
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 (pic. 3)
4.
Quadriceps stretch:
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. Hold for 10-15counts, relax. Repeat
three times for each foot. (picture 4)
5.
Inner Thigh Stretch:
Sit with the soles of your
feet together with your knees pointing outward.
Pull your feet as close into your groin as possible.
Gently push your knees towards the floor.
Hold for 15 counts.Then relax and repeat 3 times.
(pic. 5)
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