Stretching should be included in both
your warm up and cool down, and should
be performed after 3-5 minutes of low
intensity aerobic activity or calisthenic
type exercise. Movements should be
performed slowly and smoothly, with no
bouncing or jerking. Move into the
stretch until slight tension, not pain, is
felt in the muscle and hold for 20-30
seconds. Breathing should be slow,
rhythmical and under control, making
sure never to hold your breath.
1.Quadriceps Stretch
Reach behind
body with one hand,
grasp top of foot and
pull heel toward
buttocks while
maintaining an erect
and upright posture.
Hold for 20-30
seconds and release.
Repeat for opposite
leg.
2.Calf, Achilles Stretch
Keeping back leg
straight and foot flat
on floor with toes
pointed straight
ahead, move hips
forward by bending
knee on front leg.
Hold for 20-30
seconds and release.
Repeat for opposite
leg.
3.Back Stretch
With arms
extended and hips
directly over feet,
lower upper body
below hand level by
bending at the
knees. Hold for 20-
30 seconds and
release.
4.Rear Upper Arm
Stretch
Grasp elbow and
pull hand toward
midline of the body
while maintaining an
erect and upright
posture. Hold for 20-
30 seconds and
release. Repeat for
opposite arm.
5.Hamstring, Lower
Back Stretch
Holding thigh
against upper body,
extend leg toward
ceiling. Hold for 20-
30 seconds. Repeat
for opposite leg.
7.Inner Thigh Stretch
With soles of feet
together, lean
forward from the
waist while applying
downward pressure
to the inside of the
knees. Hold for 20-
30 seconds and
release.
8.Chest, Shoulder,
Upper Arm Stretch
Move buttocks
forward away from
arms while keeping
arms extended back
and palms on ground.
Hold for 20-30
seconds and release.
6.Buttocks, Hips, Abdominal Stretch
While keeping both shoulders in contact
with the ground, gently pull knee toward the
ground. Hold for 20-30 seconds and release.
Repeat for opposite side.
STRETCHING
