Don't bounce or jerk but gently stretch to a point of tension and hold. Hold the stretch for 30 seconds, Breathe normally (don't hold your breath).
- Calf stretch (30 seconds x 2 reps)
- Elapsed Time: 1.5 to 2.5 minutes
- Purpose: Stretch the calf muscle of the lower leg.
- Stand leading with your right leg.
- Bend forward at the waist and place your hands on the ground (V formation).
- Keep your right knee slightly bent and your left leg straight.
- Make sure your left foot is flat on the ground.
- Do not bounce during the stretch.
- Hold for 30 seconds.
- Switch sides and repeat.
- Quadricep stretch (30 seconds x 2 reps)
- Elapsed Time: 2.5 to 3.5 minutes
- Purpose: Stretch the quadricep muscle of the front of the thigh.
- Place your left hand on your partner's left shoulder.
- Reach back with your right hand and grab the front of your right ankle.
- Bring your heel to buttock.
- Make sure your knee is pointed down toward the ground.
- Keep your right leg close to your left.
- Do not allow knee to wing out to the side and do not bend at the waist.
- Hold for 30 seconds and switch sides.
- Hamstring stretch (30 seconds x 2 reps)
- Elapsed Time: 3.5 - 4.5 min
- Purpose: To stretch the hamstring muscles of the back of the thigh.
- Sit on the ground with your right leg extended out in front of you.
- Bend your left knee and rest the bottom of your foot on your right inner thigh.
- With a straight back, try to bring your chest toward your knee. Do not round your back.
- If you can, reach down toward your toes and pull them up toward your head.
- Do not bounce.
- Hold for 30 seconds and repeat with the other leg.
- Inner Thigh Stretch (20 seconds x 3 reps)
- Elapsed Time: 4.5 - 5.5 min
- Purpose: Elongate the muscles of the inner thigh (adductor group).
- Remain seated on the ground.
- Spread you legs evenly apart.
- Slowly lower yourself to the center with a straight back.
- You want to feel a stretch in the inner thigh.
- Now reach toward the right with the right arm.
- Bring your left arm overhead the stretch over to the right.
- Hold the stretch and repeat on the opposite side.
- Hip Flexor Stretch (20 seconds x 2 reps)
- Elapsed Time: 5.5 - 6.5 min
- Purpose: Elongate the hip flexors of the front of the thigh.
- Lunge forward leading with your right leg.
- Drop your left knee down to the ground.
- Placing your hands on top of your right thigh, lean forward with your hips.
- The hips should be square with your shoulders.
- If possible, maintain your balance and lift back for the left ankle and pull your heel to your buttocks.
- Hold for 30 seconds and repeat on the other side.
Next page > Phase 3 Strengthening
