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Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
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Toe touch (Fig. D-1)
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Inner thight stretch (Fig. D-2)
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Hamstring stretch (Fig. D-3)
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Achilles stretch (Fig. D-4)
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Side stretch (Fig. D-5)
Cooling down
The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.
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