Warm-Up/Cool-Down Stretches
Proper stretching is extremely important in relaxing the muscles of the body prior to and after any form of exercise is performed. Proper stretching reduces muscle stiffness for optimum performance and helps to prevent injuries and soreness. The STARS Explorer Training Academy Staff have developed a simple and effective stretching routine that is performed before and after every physical training session.

STRETCHING EXERCISE	HOW TO PERFORM STRETCHING EXERCISE	EXAMPLE
Tricep Stretch	Grab left elbow with right hand; pull left arm across body and over head. Switch arms.
Shoulder Stretch	Place left arm horizontally across chest; hook left arm with right elbow. Switch arms.
Quadricep Stretch	Bring left heel to left buttock; hold with left hand. Switch legs.
Seated Toe Touch	Both legs straight out in front; knees slightly bent; toes pointed back towards you; reach forward with both hands.
Hollywood Stretch	Right leg straight out in front; knee slightly bent; take left foot and place on the outside of right knee; left foot must be flat on the ground; rotate upper body left placing right elbow on the outside of the left knee. Switch legs.
Butterfly Stretch	Bring heels together in front; pull heels inward as close as possible to groin; while holding feet with hands push down on knees with elbows.

Recruits are expected to maintain a healthy diet and exercise regimen throughout the week. Remember that the academy staff is always available and willing to help you with any questions you have regarding physical training and conditioning.