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COOL DOWN/STRETCHING
At the end of your work-out, you should stretch and relax the muscles previously used. Hold the descri-
bed stretching position for about 10 - 20 seconds. You should only feel a slight pull, no pain! Repeat each
stretching position three times. Concentrate on keeping your back straight (except abdominal stretching)
while stretching (no hollow back)!
Back side of thigh
Front side of thigh
Calf muscles
Chest muscles
Place the stretched leg on an elevated
surface (step, chair, ...) and bend forward,
keeping your back straight until you feel a
slight pull.
Tip: Imagine your naval touching your thigh.
Stand on one leg, knees touching. Straigh-
ten your hips and reach for one leg at the
ankle. Pull your leg towards your buttwocks
until you feel a slight pull.
Straighten your back leg, keeping your heel
constantly on the floor and bend forward
until you feel a slight pull.
Place your palm against a door frame or a
wall and slightly bend your arm. Try to twist
your upper body looking over your opposite
shoulder until you feel a slight pull.
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