Sportplus SP-HG-015 Manual De Instrucciones página 42

EXERCISE 6: STRETCHING THE QUADRICEPS (FRONT THIGH)
Support yourself with one hand against the wall and
grasp your foot with the other, as depicted, and pull
to stretch your quadriceps. Pull the heel of the foot
you are holding as close to your buttocks as possible
without causing any discomfort. Hold this stretch
for approx. 5-10 seconds (warm up) or approx. 30-
40 seconds (cool down), and repeat with the other
foot.
Repeat at least 2x on each side.
EXERCISE 7: STRETCHES FOR YOUR INNER THIGHS
Sit on the ground and bring the heels of both your
feet together. Pull your heels as close to your body
as possible and carefully press your knees toward the
ground. Do not use force and never use your hands
to push down your knees! If you feel any discomfort,
you are stretching too far.
Depending on the phase, hold this stretch for approx.
5-10 seconds (warm-up) or approx. 30 seconds (cool-
down).
Repeat 2 times.
EXERCISE 8: STRETCHING YOUR CALVES AND ACHILLES TENDON
Stand straight with your feet a shoulder-width apart.
Now bend forward at the waist and bring your hands
as close to your feet as possible (advanced persons
can touch their feet easily with no discomfort). Hold
this position for approx. 5 to 10 seconds (warm-up)
or approx. 30 to 40 seconds (cool down), repeat 2x.
EXERCISE 9: STRETCHES FOR THE BACK OF YOUR THIGHS
Sit on the ground and tuck in one leg while keeping
the other straight, as depicted. Bend forward and
bring the hand on the side of the outstretched leg
as close to your foot as possible without feeling any
discomfort. Advanced persons can easily touch their
foot and pull its toes toward the body to stretch the
calf muscles. Depending on the phase, hold this
stretch for approx. 5-10 seconds (warm-up) or approx.
30 seconds (cool-down).
Repeat this stretch twice per side.
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SP-HG-015-INT-V06.indb 42 4/26/2021 12:04:14 PM