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Suggested Stretches
The correct form for several basic stretches is shown on the right. Move slowly as you stretch; never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your
hips. Allow your back and shoulders to relax as you reach down toward
your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you
and rest it against the inner thigh of your extended leg. Reach toward your
toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for
each leg. Stretches: Hamstrings, lower back and groin.
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 flat on the
floor. 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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