Warming Up And Cooling Down - CAPITAL SPORTS Pilato Manual De Instrucciones

TRICEPS STRETCH
Stand with feet, shoulder width apart. Lift your right arm vertically and bend at the el-
bow reaching down towards your opposite shoulder blade. With your left hand gently
apply pressure to your elbow to increase the stretch. Hold for 20 - 30 seconds. Repeat
with left arm.
ARCHILLES AND CALF STRETCH
Stand approximately one arm length away from wall with your feet hip-width apart.
Keeping your feet facing forward, move one foot close to the wall and extend the
other leg behind you. Brace hands on the wall and keeping the heel of the extended
foot on the ground and the back leg straight, gently lean forward bending the forward
knee slightly until you feel a stretch in your calf muscles. Hold for 20-30 seconds then
repeat for opposite leg.
QUADRICEPS STRETCH
Use a wall, chair or stable object and one hand for support and balance, bend the
opposite knee and lift heel towards buttocks. Reach back and clasp ankle or top of
the foot and lift foot until a gentle stretch is felt. Hold for 20-30 seconds and release.
Repeat with opposite leg.
UPPER BACK STRETCH
Stand with feet approximately shoulder width apart, knees slightly bent. Interlock fin-
gers and push your hands out in front of you as far as you comfortably can. You should
feel a stretch between your shoulder blades. Hold for 20-30 seconds and release.
30

Warming Up and Cooling Down

INNER THIGH STRETCH
Sit on the floor and bend your legs until the soles of your feet are touching. Place
your elbows on your knees, lean forward from the waist and apply gentle pressure
to the inside of your knees until your feel a stretch in your inner thigh muscles. Hold
for 20-30 seconds and release.