By De Gonzalez A. B.

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Bring your arms together in front of your waist. Straighten the arm to be stretched, make a tight fist, and place it in the palm of your other hand. 3. With your fist hand in the thumb-up position, gently pull the fist inward to create a mild stretch along the back of your forearm. 4. Hold this stretch for ten seconds, and then slowly rotate your forearm to work the stretch for an additional ten seconds with the fist turned to the thumb-down position. 5. Repeat this stretch with your other hand.

Apply pressure for a secondary stretch of twenty to thirty seconds. 1. Sit upright with your legs flexed and your knees out to the sides so that you can bring the soles of your feet together. 5. Next, lie down flat on your back while keeping your feet together. 2. Grasp your ankles and rest your elbows on the insides of your thighs. 6. Relax and allow gravity to pull your knees toward the floor for another thirty seconds to one minute. Gently press elbows down on thighs. Lie flat and allow gravity to pull knees downward.

Stretch again for another twenty to thirty seconds. 7. Repeat with your other leg. Remember to switch hand positions. Pull foot forward with opposite hand until you feel tension. Wa r m - U p A c t i v i t i e s a n d F l e x i b i l i t y C o n d i t i o n i n g 47 Calf The gastrocnemius and soleus muscles of the calf are the unsung heroes of climbing performance. These muscles provide support for the never-ending edging, smearing, jamming, and front pointing that carries most of our weight up the rock.

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Additive and multiplicative models for the joint effect of two risk factors (2005)(en)(9s) by De Gonzalez A. B.


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