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EXERCISE 1: STRETCHES FOR YOUR QUADS
(FRONT THINGS)
Support yourself with one hand against the wall and
grasp your foot with the other, as depicted, and pull to
stretch your quadriceps. Pull the heel of the foot you are
holding as close to your buttocks as possible without
causing any discomfort. Hold this stretch for approx. 5
to 10 seconds (warm-up) or approx. 30 to 40 seconds
(cool-down), and repeat with the other foot. Repeat the
exercise at least twice on both sides.
EXERCISE 2: STRETCHES FOR YOUR INNER
THIGHS
Sit on the ground and bring the heels of both your
feet together. Pull your heels as close to your body as
possible and carefully press your knees toward the
ground. Do not use force and never use your hands to
push down your knees! If you feel any discomfort, you
are stretching too far. Depending on the phase, hold this
stretch for approx. 5 to 10 seconds (warm-up) or approx.
30 seconds (cool-down). Repeat twice.
EXERCISE 3: STRETCHES FOR YOUR CALVES AND
HAMSTRINGS (GASTROCNEMIUS AND BICEPS
FEMORIS)
Stand straight with your feet a shoulder-width apart.
Now bend forward at the waist and bring your hands as
close to your feet as possible (advanced persons can
touch their feet easily with no discomfort). Depending on
the phase, hold this stretch for approx. 5 to 10 seconds
(warm-up) or approx. 30 to 40 seconds (cool-down).
Repeat twice.
EXERCISE 4: STRETCHES FOR THE BACK OF YOUR
THIGHS
Sit on the ground and tuck in one leg while keeping
the other straight, as depicted. Bend forward and bring
the hand on the side of the outstretched leg as close
to your foot as possible without feeling any discomfort.
Advanced persons can easily touch their foot and pull
its toes toward the body to stretch the calf muscles.
Depending on the phase, hold this stretch for approx. 5
to 10 seconds (warm-up) or approx. 30 seconds (cool-
down). Repeat the exercise twice on both sides.
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5/11/2021 6:54:14 PM
5/11/2021 6:54:14 PM
