Warm-Up & Cool Down Stretches - BOSU Ballast Ball Mode D'emploi

WARM-UP & COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth,
with no bouncing or jerking. Move into the stretch until you feel a slight tension, not
pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and
rhythmically. Be sure not to hold your breath. Remember that all stretches must be
done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your
heel towards your buttocks. Reach back and grasp the top of
your foot with the same side hand. Keeping your inner thighs
close together, slowly pull your foot towards your buttocks until
you feel a gentle stretch in the front of your thigh. You do not
have to touch your buttocks with your heel. Stop pulling when
you feel the stretch. Keep your kneecap pointing straight down
and keep your knees close together. (Do not let the lifted knee
swing outward.) Hold the stretch for 20 to 30 seconds.
Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a
wall or chair with your feet hip-width apart. Keeping
your toes pointed forward, move one leg in close to
the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the
other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and
move your hips forward. Slowly lean forward from
the ankle, keeping your back leg straight until you
feel a stretch in your calf muscles. Hold for 20 to 30
seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly
bent. Lift one arm overhead and bend your elbow, reaching down
behind your head with your hand toward the opposite shoulder
blade. Walk your fingertips down your back as far as you can.
Hold this position. Reach up with your opposite hand and grasp
your flexed elbow. Gently assist the stretch by pulling on the
elbow. Hold for 20 to 30 seconds. Repeat for the opposite arm.
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