Stretching segments is very important. After all of the exercises you do, you need to stretch.
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Now it is time for our stretching segments. Stretching is very, very important. After all of the resistance training you did and strength training it is important to stretch the muscle from recovery. You can express how important that is, you only want to do that after your work outs. The exercise we will be performing right now is called the quadriceps stretch. The food of the thigh is the quadriceps then again quadriceps mean your four areas to the front of the thigh. All I want you to do I hold on to a wall for support, lift your leg and grab your ankle just like Cathy is doing. And she is just going to gently pull. You are going to feel a stretch all through this area here. One very important point keep your legs parallel, do not let the knee pull back. You want to keep it nice an parallel get a gently stretch. Another important thing it is not how hard you are stretching and pulling. Keep it gentle, you want to feel the stretch but do not over do the stretch. Now let us go to the other side. What we want you to do is hold this stretch for 30 seconds on each side. Just go and hold it, feel that stretch and let it relax. So now we are actually begin a few seconds, we are not going to go the whole 30 but just keep it nice and stretch. The reason I want Cathy to keep the stretch going a little bit right now is want you to make sure that you are doing what she is doing. Her posture is nice and straight, head is straight. She is not leaning forward she is not leaning back. Keep the breathing natural, always want to do that and as you have noticed in all the segments I always talk about breathing and posture and technique, we can never forget about that. 30 seconds each side, if you want to do a second set after that I would like you to do that as well. Just like what we did with the resistance exercise. Again this is called the quadriceps stretch.

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