by Body-Solid® - Fitness4all
by Body-Solid® - Fitness4all
by Body-Solid® - Fitness4all
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STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN<br />
WARM-UP/COOL-DOWN<br />
WARM-UP/COOL-DOWN<br />
GROIN<br />
Straddle (Spread Eagle)<br />
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors,<br />
adductors and sartorius<br />
1. Sit with the upper body nearly vertical and legs straight, and<br />
spread legs as far as possible.<br />
2. With right hand, grasp toes of right foot and pull on toes slightly,<br />
while pulling chest toward right leg. Hold for 10 seconds.<br />
3. Release toes and relax foot.<br />
4. Grasp ankle and continue to pull chest toward right leg. Hold for<br />
10 seconds.<br />
5. Point toes away from body and continue to pull chest toward right<br />
leg. Hold for 10 seconds.<br />
6. Repeat process with the left leg.<br />
7. Repeat process <strong>by</strong> grasping right toes with right hand and left<br />
toes with left hand. Move the torso forward and toward the ground.<br />
84<br />
Stretching the hamstrings and groin<br />
with emphasis on insertion of<br />
the hamstrings and calves<br />
Stretching the hamstrings and groin<br />
with emphasis on the middle portion<br />
Stretching the hamstrings and groin<br />
with emphasis on the upper portion<br />
Stretching the groin, low<br />
back and hamstrings