PaceSetter Book

Warm-Up & Cool-Down Activities 3

WEB COPY ©EVEQUE Groin Stretch Sit on the ground with both knees bent and place the soles of the feet together. Pull the feet towards the body and allow the knees to move out to the side. Resting both hands on the feet, slowly press the knees towards the ground. Sitting on the hip bones the posture of the body must remain tall throughout. Hold the stretch for 10 seconds and gently release before repeating.

Quadricep Stretch Standing on the left leg with the knee slightly bent, grab hold of the right ankle with the right hand and gently ease the right heel towards the buttocks. Ensure the knees are close together, the right knee is directly facing the ground and press the hips forwards. Breath in a relaxed manner and hold the stretch for 10 seconds before changing legs.

WEB COPY ©EVEQUE Calf Stretch Put both hands against the wall at head height and take a step back with the left

foot. The right foot should then be brought to join the left foot and then moved back a step. Both feet should remain parallel, facing towards the wall, and the right heel must be pressed towards the ground. Lean forward by bending left knee ensuring the heel remains in contact with the ground. Breath in a relaxed manner and hold the stretch for 10 seconds and repeat with right leg forward.

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