STATIC STRETCHES Stretch to the point of resistance. Hold each stretch for 10 – 15 seconds. Do not bounce. STATIC STRETCHES

HAMSTRING STRETCH Starting position: Standing in front of a table, place your right leg on the table. Action: Lean forward over your right leg until you feel a stretch behind your knee and in your posterior thigh and calf. Hold that position by grasping the right leg. Repeat the exercise with the left leg. Note: Stretch the calves by pointing your toes upwards and toward your chest. HAMSTRING STRETCH

HAMSTRING STRETCH HAMSTRING STRETCH

ILLIOTIBIAL BAND STRETCH Starting position: Stand naturally in an upright position. Action: Cross the right leg over the left foot. Raise both arms over your head. Drop the right arm down to the right thigh leaving the left arm over your head. Push hips away from the right side of body until you feel a stretch down the left illiotibial band. Drop left arm and replace feet back to normal position. Repeat the exercise with the left leg. Note: You should be facing forward keeping the body upright, avoid leaning forward. The photo shows the right arm raised, my error, it should have been the left arm raised. ILLIOTIBIAL BAND STRETCH

ILLIOTIBIAL BAND STRETCH

ANTERIOR THIGH STRETCH Starting position: Start with one hand holding a chair or wall. Or challenge your balance by free standing. Action: With the free hand, grasp the front of the foot and pull the heel behind you toward your buttocks until you feel a stretch down the anterior thigh. Keep your knee back and close to the other leg; do not let it come forward. Repeat the exercise with the other leg. Note: You should be standing erect throughout the whole stretch. Do not lean forward. If you can touch your heel to your buttocks, slightly extend your back while doing this exercise. ANTERIOR THIGH STRETCH

ANTERIOR THIGH STRETCH

CALF STRETCH Starting position: Stand upright about 18 inches away from a wall. Action: Place the palms of your hands in front of you onto the wall. Bend the left leg at the knee and take a step back with the right leg. With both feet flat on the ground you will feel a stretch to the right calf. Repeat the exercise with the other leg. Note: Face the wall with your arms extended above your head to stretch your chest, hip flexors and calves. CALF STRETCH

CALF STRETCH CALF STRETCH

STANDING CALF STRETCH Starting position: Standing in an upright position and feet slightly apart. Action: Bend the left leg and place the right leg forward. Keep the right leg straight and rest the heel of the right foot on the floor, pointing the toe upwards. Lower the hips and touch the toe of the right foot with the right hand until you feel a stretch in the right calf. Repeat the exercise with the other leg. Note: Ensure that the leg that is bent takes the strain when you lower the hips and touch the toe. STANDING CALF STRETCH

STANDING CALF STRETCH STANDING CALF STRETCH

SOLEUS STRETCH Starting position: Standing upright close to a wall. Action: Place the palms of your hands on the wall and push the body close to the wall. Take a small step back with the left foot and stand on the toes of the foot with the heel raised. Place the toes of the right foot against the wall, with the heel on the floor, push your body into the wall and feel a stretch in the lower calf and Achilles. Note: This stretch is more effective if there is a small raised ledge between the floor and the wall. SOLEUS STRETCH

SOLEUS STRETCH SOLEUS STRETCH

LOWER BACK STRETCH Starting position: In an upright standing position with feet slightly apart. Action: Raise both arms over your head. Keeping your legs straight slowly lower your body until your arms are pointing to your toes, releasing tension in the lower back. Slowly raise your body back to the upright position. Note: From this position bend the knees and take a deep breath raising the arms above the head. Slowly release the breath and lower the arms, bending the knees and returning to the upright standing position. BOW With hands on hips and legs straight conclude the sequences with a satisfactory complimentary bow. LOWER BACK STRETCH

LOWER BACK STRETCH LOWER BACK STRETCH