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Quadriceps stretch
Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend
the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top
of your foot with the same side hand. Keeping your inner thighs close together, slowly pull
your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You
do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch.
Keep your kneecap
pointing straight down and keep your knees close together (Do not let the lifted knee swing
outward). Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
Calf and achilles stretch
Stand approximately one arms-length away from a wall or chair with your feet hip-width
apart. Keeping your toes pointed forward, move one leg in close to the chair while exten-
ding the other leg behind you. Bending the leg closest to the chair and keeping the other
leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and
move your hips forward.
Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch
in your calf muscles. Hold for 20 to 30 seconds.
Repeat for the opposite leg.
Inner thigh strenght
Sit ont the follor and bend your legs so that the soles of your feet are together. Place your
hands on your ankles. Lean forward from the waist and press down lightly on the inside of
your knees. You should feel a stretch in the muscles of your inner thighs.
WARMING UP AND COOLING DOWN
Buttocks, hips and abdominal stretch
Lay at on the oor with your hips relaxed against the oor. Bend one leg at the knee. Keep-
ing both shoulders at von the oor, genttly grasp the bent knee with you hands and pull it
over your body and towards the ground. you should feel a stretch in your hips, abdominal
and lower back. Hold for 20 to 30 seconds and release. Repeat for opposite side.
28


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