Sportplus SP-HT-1003 Instructions D'utilisation page 38

EXERCISE 1: STRETCHING THE QUADRICEPS (FRONT
THIGH)
Support yourself with one hand against the wall and grasp
your foot with the other, as depicted, and pull to stretch your
quadriceps. Pull the heel of the foot you are holding as close
to your buttocks as possible without causing any discomfort.
Depending on the phase, hold this stretch for approx. 5-10
seconds (warm-up) or approx. 30-40 seconds (cool-down) and
then repeat with the other foot. Repeat the exercise at least
twice on both sides.
EXERCISE 2: STRETCHING YOUR INNER THIGHS
Sit on the ground and bring the heels of both your feet together.
In the process, pull your heels as far as possible towards you and
then carefully push your knees down towards the floor. Do not
use force and never use your hands to push down your knees!
If you feel any discomfort, you are stretching too far. Depending
on the phase, hold this stretch for approx. 5-10 seconds (warm-
up) or approx. 30 seconds (cool-down). Repeat twice.
EXERCISE 3: STRETCHING YOUR CALVES AND ACHILLES
TENDON (GASTROCNEMIUS AND BICEPS FEMORIS)
Stand straight with your feet a shoulder-width apart. Slowly
bend your torso forward and try to touch your hands to your
feet (people with more training can touch their feet without
problems). Depending on the phase, hold this stretch for approx.
5-10 seconds (warm-up) or approx. 30-40 seconds (cool-down).
Repeat twice.
EXERCISE 4: STRETCHING THE BACK OF YOUR THIGH
Sit on the floor, bend one leg, as depicted, and straighten the
other one out. Bend forward and bring the hand on the side of
the outstretched leg as close to your foot as possible without
feeling any discomfort. Advanced persons can easily touch
their foot and pull its toes toward the body to stretch the calf
muscles. Depending on the phase, hold this stretch for approx.
5-10 seconds (warm-up) or approx. 30 seconds (cool-down).
Repeat this stretch twice per side.
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SP-HT-1003-IM-V03-INT.indb 38 19/6/15 4:53 pm