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EXERCISE 6: STRETCHES FOR YOUR QUADRICEPS)
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 bottom as possible
without causing any discomfort.
Hold this stretch for approx. 5-10 seconds (warm up) or approx. 30-40
seconds (cool down), and repeat with the other foot.
Repeat the exercise at least twice on both sides.
EXERCISE 7: 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.
Hold this stretch for approx. 5-10 seconds (warm up) or approx. 30
seconds (cool down).
Repeat twice.
.
EXERCISE 8: STRETCHES FOR YOUR CALFS AND ACHILLES TENDON
(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). Hold this stretch for approx. 5-10 seconds (warm up) or
approx. 30-40 seconds (cool down). Repeat twice.
EXERCISE 9: 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.
Hold this stretch for approx. 5-10 seconds (warm up) or
approx. 30 seconds (cool down).
Repeat the exercise twice on both sides.
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