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Warm up and stretching


STRETCHING EXERCISES


QUADRICEPS STRETCH Stand side on to a chair (or wall) for support and raise one heel to your buttocks. Hold your ankle with the arm on the same side. Gently pull the foot towards your buttocks to feel a stretch in the front of your thigh. Push your pelvis forwards to increase the stretch.


SETS REPS 1


8


HAMSTRING STRETCH WITH CHAIR Place your ankle on a chair relaxing your toes and gently lean forward until you feel a stretch in the hamstring area. Place your hands on your thigh, do not lean on your knee joint. Hold the stretch for 20-30 seconds.


SETS REPS 1


8


HIP FLEXOR STRETCH Kneeling down, extend one leg out in front of you with the foot flat on the floor. Keeping your back straight, rest your hands on your front thigh, gently push your back hip forwards to feel a stretch in the front of your hip. Hold for 10 seconds.


SETS REPS 1


15


ADDUCTOR STRETCH IN SITTING POSITION In the sitting position place the soles of both feet together. Grasp both ankles and lean forward keeping a straight back to feel the stretch in the inside of your thighs. Hold for 20-30 seconds.


SETS REPS 1


8


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


GLUTEALS STRETCH Lie on your back with your knees bent and feet on the floor. Raise one leg to put it the ankle on the thigh of the other leg. Reach around the back of your leg on the floor, with both hands and pull the leg back feeling the stretch in your other buttock. Hold for 20-30 seconds.


SETS REPS 1


8


GASTROCNEMIUS STRETCH Lean against a wall or chair for support, take a small step forward with one leg, stand with both heels in contact with floor. Bend the front knee (keeping the back knee straight) and your head up and hips forward. You should feel a stretch in your calf. Hold for 20-30 seconds.


SETS REPS 1


8


SOLEUS STRETCH Keep the same position as above but bend the back knee (instead of keeping it straight) while keeping the heels on the floor. Again you should feel this stretch in your calf area, although this stretches a different muscle. Hold for 20-30 seconds.


SETS REPS 1


8


ILIOTIBIAL BAND MUSCLE STRETCH Stand side on to a wall with the affected leg closest to the wall. Place your arm on the wall for support and cross the affected leg behind the other. Lean your hips towards the wall until you feel a stretch on the outside of your hip. Hold stretch for 20 seconds.


SETS REPS 1


8-10 Produced by


the lower body


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