9781422278703

• Chest and Shoulder Stretch: Clasp your hands behind your back, and raise your arms as high as you can to stretch your shoulders and chest. • Triceps Stretch: Stretch the back of your arm by reaching one hand up and behind your head to touch the center of your back, while you grasp that elbow with your opposite hand. Pull downward to feel the stretch. • Back and Shoulder Stretch: Reach one arm in front of your body and across your chest; grasp that arm above the elbow with your opposite hand, and pull toward your body. • Quad Stretch: Bend one knee backward, and grab that ankle with the hand on the same side; balance yourself and pull your ankle toward your body. • Hip Stretch: Spread your legs wide with your feet pointing outward. Next, squat down and balance your elbows on your knees, stretching your hips as you squat as far as you can. • Hamstring Stretch: Sit on the ground, and spread your legs wide. Reach to one side, and grasp your ankle with one or both hands, depending on your flexibility. • Abs and Back: Lie on your stomach, and place your palms on the floor just wider than your shoulders. Press up and lift your torso from the ground as you arch your back.

“I'm a flyer, which requires a lot of flexibility and confidence in the air. You have to have a lot of body control and awareness to know what you're doing. I don’t get scared—I just go for it. I really trust my teammates.”

– Carly Manning, five-time NCA national champion and three- time world champion

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