Warming up
neck exercises
Tilt the head to the right side so that you feel tension in your neck . Slowly tilt the head towards the chest in a
semi-circle and then turn your head to the left . You will feel comfortable tension in your neck . This exercise
can be repeated alternately several times .
Exercises for shoulder area
Raise your left arm and right alternately , or both arms at the same time .
Exercises for arms
Withdraw alternately left and right arm towards plafónu . You will feel the tension on the left and right side .
Repeat this exercise several times .
Exercises for the upper part
Restrained by the hand leaning against the wall , then draw direction for yourself and raise your right or left
foot toward the buttocks as much as possible . You will feel comfortable stretching in front of your thighs .
Stay in this position for 30 seconds and if possible repeat this exercise 2 times for each leg .
The inner thighs
Sit on the floor with your feet so that your knees are pointing out . Push your legs as close as possible to your
groin . Now, push your knees down . Stay in this position for a period of 30-40 seconds if possible .
Touching the thumb
Lean forward your torso down and try to touch your inches to as far as possible . If you can , stay in this
position for 20-30 seconds.
Exercise for Knee : Sit on the floor and straighten your right leg . Pokročte your left leg and place your foot
on your right thigh . Now try to reach your right foot with your right arm . Stay in this position for 30-40
seconds if possible .
Exercises for back / Achilles tendon
Place both hands on the wall to gain support your body . Slide your left leg back and try to attach it to the
buttocks , alternating it with your right foot . This stretching exercise stretches back as well as legs . Stay in
this position as far as possible for 30 -40 seconds.
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