Operation Manual

WARM UP

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 as possible. Hold for 15 counts and

repeat with left foot up.

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 10 counts

Toe Touches

Slowly bend forward from your waist, letting you back

and shoulders relax as you stretch toward your toes.

Reach down as far as you can and hold for 15 counts.

Hamstring Stretches

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.