West Valley College
14000 Fruitvale Avenue, Saratoga, CA 95070 • Phone (408) 867-2200

Physical Education

(408) 741-2017
Physical Education Building

Faculty

Physical Education Faculty


Stretch and Flex


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Stretch and Flex Exercise #20
Ankle to Nose
 

first picture of ankle to nose stretch

  • Lie flat on your back with your chin tucked
  • Have a slight pelvic tilt
  • Bend your knees, keeping them high, while your feet remain flat on the mat
  • Bring one ankle up and cross the opposite leg at the knee
 

second picture of ankle to nose stretch

  • Breathe slowly and deeply, exhaling as you extend the stretch
  • Lift your upper leg towards your chest
  • You should feel your spine, neck, and the back of your head pressing against the mat
  • Release your ankle to your knee (resting place)
  • Repeat the stretch with your other leg
 

third picture of ankle to nose stretch

  • Stretch variation: Bring one ankle up and cross the opposite leg at the knee
  • Raise your lower leg off the mat, bringing it toward your chest
  • Hold your lower leg with both hands at the thigh, gently bringing both legs closer toward your chest
  • Repeat the stretch with your other leg

 

last published: 12/3/12 • validate xhtml css 508