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posture, and keep the left knee directly above the foot, without
tilting it to the side. Feeling that the right calf muscles are pulled,
the left calf is stretched by changing sides.
3.5 quadriceps stretch
Action essentials: The foot is indeed standing firm, hook the
other foot back. With the same hand, gently support the ankle,
slowly clamp the calf close to the thigh, gently touch the hip,
and change the foot to stretch after about 10 seconds. During
the process, the upper body is straightened, and the lower limb
is bent gently to avoid the knee from being stretched too violently.
3.6 Back muscle stretching
Action essentials: Feet close together, stand one meter
according to the support surface, hip joint and shoulder
height, arms stretched over the head. Keep your arms
and legs straight, bend your hips, flatten your back, and
grasp the support surface with both hands. Exhale and push
down on the support surface to form a back arch. Hold for 10 seconds and do 4 set.
Summary of Contents for 190T
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