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WARM-UP AND COOL-DOWN
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and
place your hands against a wall. Keep your back leg
straight and your back foot
t on the
. Bend your
front leg, lean forward and move your hips toward the
wall. Hold for 15 counts, then relax. Repeat 3 times for
each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves,
achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back
and grasp one foot with your other hand. Bring your
heel as close to your buttocks as possible. Hold for
15 counts, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees
outward. Pull your feet toward your groin area as far as
possible. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
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