Stretching

nw0040f_.jpgImage 1: STRETCHING IN STEP SQUATS
Calves and hips

Stand with feet apart at shoulder width and with knees and toes facing forwards. Step far forward with one leg, flex it and leave the other straight backwards. Keep this position by holding the poles as supports in front of you. Push down the heal, and feel your peroneal muscles stretching. By releasing a bit the straight leg, by lifting up its heal and by pushing down the hips you can feel the movement in front of the thighs and hip extensors. Repeat on the other leg.



nw0047f.jpg Image 2: FORWARD BOW
Back of thighs, glutes and calves

Stand with feet apart at shoulder width and with knees and toes facing forwards. Bring one leg slightly forward and hold the poles far in front of you. At the same time lean on the poles. Keep the fore knee straight and the standing leg slightly bent. Keep your back straight and stretch your upper body forwards. This stretching gets more effective if you push down the poles. The calves will be stretched if you lift up the toes.


nw0046f.jpg Image 3: LOCKED ANKLE STRETCHING Forethighs

Stand with feet apart at shoulder width and with knees and toes facing forwards. Hold both poles in one hand as support by the side of the body. Bend the other leg by holding the ankle and keep this bent leg close to the straight one. At the same time, push the pelvis forward. The exercise is more challenging without any support but holding the poles diagonally behind the bent leg on the ankle.



nw0042f.jpg Image 4: ROUND BACK
Back and neck

Stand with feet apart at shoulder width and with knees and toes facing forwards. Grasp the pole with knuckles facing forward and hands wide apart behind the knees. Bend the knees slightly and round the back. Pull the pole slightly upwards against the bent knees. At the same time, bring the chin towards the chest to intensify the stretching.