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Stretch exercise
No matter how you do sports, please do some stretch at first. The warm muscle will
extend easily, so, warm up yourself for 5-10minutes. We suggest the following stretch
exercise for five times and 10 counts for each time or longer. Do these exercises again
after sports.
1. Toe Touch
Slowly bend forward from your waist, letting your
back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold
for 15 counts. (Picture 1)
2. Hamstring Stretch
Sit with your right leg extended. Rest the sole of
your left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extended. (Picture 2)
3. Calf-Achilles Stretch
Lean against a wall with your left leg in front of the
right and your arms forward.
Keep your right leg straight and the left foot on the
floor, then bend the left leg and lean forward by
moving your hips toward the wall. Hold it and then
repeat on the other side for 15 counts. (Picture 3)
4. Quadriceps Stretch
With one hand against a wall for balance, reach
behind you and pull your right foot up. Bring your
heel as close to your buttocks. Hold for
10-15counts, relax. Repeat three times for each
foot. (Picture 4)
5. Inner Thigh Stretch
Sit with the soles of your feet together with your
knees pointing outward. Pull your feet as close into
your groin as possible. Gently push your knees
towards the floor. Hold for 15 counts. (Picture 5).
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