How to Guide

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Sit on the edge of the mat and extend legs out in front of you.
To increase exibility and stimulate circulation, reach forward toward your shins
or toes and hold for 20 – 30 seconds at a time.
Time: 10 – 15 minutes
Lie face down on the oor, with the mat under your hips and front of legs.
You may prop yourself up slightly to stretch through your abdomen and hips for 10
seconds at a time, or relax fully onto the oor.
Time: 10 – 15 minutes
Sit sideways on the mat with legs together and knees bent.
Place arm on the ground for support.
Time: 10 – 15 minutes
Targets various lower body pain, promotes recovery after workouts.
HAMSTRINGS:
QUADRICEPS:
OUTER THIGHS: