Instructions / Assembly

Warm Up/Cool Down Exercises

HIPS

Forward Lunge (Fencer)

MUSCLE(S) AFFECTED: iliopsoas, rectus femoris

1. 1. Standing, take a long step forward (as with the lunge) with the right leg and ex the right

knee until it is directly over the right foot.

2. Keep right foot at on oor.

3. Keep back leg straight.

4. Keep back foot pointed in same direction as front foot; it is not necessary to have heel on oor.

5. Keep torso upright and rest hands on hips or front leg.

6. Slowly lower hips forward and downward; hold for 10 to 15 seconds.

7. Repeat with the left leg.

HIPS

Supine Knee Flex

MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)

1. Lie on back with legs straight.

2. Flex right leg and lift knee toward chest.

3. Place both hands below knee and continue to pull knee toward chest; hold for

10 to 15 seconds.

4. Repeat with left leg.

SHOULDER

Seated Lean-Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. Sitting with legs straight and arms extended, place palms on oor about 12 inches behind

hips.

2. Point ngers away (backward) from body.

3. Slide hands backward and lean backward; hold for 10 seconds.

Stretching shoulder

joints—sitting

Stretching the hip exors

Stretching the gluteals

and hamstrings