- Walk or lightly run for three to five minutes to slightly loosen and prepare muscles for direct stretching.
- Hold each stretch for two to ten seconds.
- Repeat each stretch two to ten times or as many times as needed until muscles feel loose and ready to play.
- The shorter the stretch is held, the more repetitions should be made. The longer a stretch is held, the fewer repetitions should be made. For example, a stretch held for two seconds should be repeated ten times or a stretch held for ten seconds should be repeated two times.
- Mild discomfort means the muscles are being stretched
- Do not bounce. Relax and exhale.
Stretching the Legs While Sitting:
- With both legs together, flat on the ground and straight, reach with both hands and attempt to touch the toes.
- With the left leg straight, flat on the ground and the right leg bent with the bottom of the right foot flat against the side of the left knee, touch the left foot with the right hand.
- With the right leg straight, flat on the ground and the left leg bent with the bottom of the left foot flat against the side of the right knee, touch the right foot with the left hand.
- With the left leg straight, bend the right knee so the right foot is close to touching the lower back. Face the sky and lie flat on your back.
- With the right leg straight, bend the left knee so the left foot is close to touching the lower back. Face the sky and lie flat on your back.
- Sit with the bottoms of your feet touching each other, in a butterfly position, and push down on your knees.
- With the legs spread wide apart, reach with the left hand to touch the right ankle and try to touch the right knee with your head.
- With the legs spread wide apart, reach with the right hand to touch the left ankle and try to touch the left knee with your head.
