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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.
Toe Touch
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 15 counts.
Side Stretch
Open your arms to the side and continue lifting them until they are over your head.
Reach your right arm as far upward toward the ceiling as you can for one count. Feel
the stretch up your right side. Repeat this action with your left arm.
EXERCISE PHASE
This is the stage where you put the effort in.
After regular use, the muscles in your legs will
become more flexible. Work at your own pace
and be sure to maintain a steady tempo
throughout. The rate of work should be sufficient
to raise your heartbeat into the target zone
shown on the graph below.