Cool downStretchingCool downStretching
Calf
1.Stand with feet apart
2.Back foot pointing forwardwith the heel on the floor
3.Front leg bent
4.Lean forward aiming tokeep a straight line withyour heel, hip and head.
Soleus
1.Stand with both feet flat onthe floor, pointing forward,half a stride apart.
2.Keep you back straight,.
3.Hands on your hips, exhaleand lower yourself down,resting the bodyweight onthe rear foot
Normal Stretch
1.Stand with feet apart
2. One foot extended half a stepforward.
3.Keep the front leg straight,bend your rear leg, resting bothhands on the bent thigh.
4.Slowly exhale with both feet flaton the floor, pointing forward.Inhale slowly, and relax fromthe stretch .
Quadriceps Standing
1.Stand holding onto a secureobject
2.Raise one heel up toward yourbuttocks, and grasp hold of yourfoot, with one hand.
3.Inhale, slowly pulling your heelto your buttock while graduallypushing your pelvis forward.
Side Lunge
1.Stand upright, both feet facingforward, double shoulder-widthapart.
2.Hands on your hips,backstraight, slowly exhale, takingyour bodyweight across to oneside.
Leg Over
1. Lie on your back, extending your leftarm out to the side, while taking yourleft leg over your right.2. Keeping your right leg straight, pushdown on the knee of the left leg.
Fetal Position
1. Lie on your back, keep head on thefloor.2 .Slowly pull both legs into your chest,and wrap your arms around the back ofyour knees.3 .Exhale, pulling down on your legswhile gradually lifting your buttocks offthe floor.
Spine curve
1 .Lay on your front, with your handsclose to your chest, fingers pointingforwards.2 .Exhale, pushing yourself up withyour arms and contracting yourbuttocks while keeping both feet firmlyon the floor.3 .Look up toward the ceiling, to alsofeel the stretch in your neck.
Bicep-Wall Stretch
1 .Place the palm, inner elbow, andshoulder of one arm against the wall.2 . Keep the arm in contact with thewall, exhale and slowly turn your bodyaround, to feel the stretch in yourbiceps and chest.
Hand Down Spine
1 .Extend one hand down the centre ofyour back, fingers pointing downward.2 .Use the other hand to grasp the elbow.3 .Exhale slowly, pulling gently downwardon your elbow, aiming to take your fingersalong your spine.
Upward Stretch
1 . Extend both hands straight aboveyour head, palms touching.2 . Inhale, slowly pushing your handsupward, then backward, keeping yourback straight.3 . Exhale and relax from the stretchbefore you repeat.
Chin to Chest Front
1 . Place both hands at the rear of yourhead, fingers interlocked.2 . Slowly exhale, pulling your headdownward, aiming for your chin to touchyour chest.3 . Concentrate on keeping your backstraight, with your shoulders down andback.
