30
Sides
1. Stand in an upright position.
2. Place your left arm behind your head.
3. Grab your left elbow with your right hand.
4. Pull your elbow slightly to the right and as you do this you
should also tilt your upper body in a straight line to the right.
Do not bend your hips.
5. Maintain this position for approx. 15-20 seconds.
6. Repeat this exercise for the other side.
Back
1. Lie down
fl
at on your back.
2. Place your right leg over your left one, as
shown in the picture.
3. Carefully push your right knee down towards
the
fl
oor. Make sure that your shoulders re-
main on the
fl
oor as you do this.
4. Maintain this position for approx. 15-30 sec-
onds.
5. Repeat this exercise for the other side.
Inside of Thighs
1. Sit down on the
fl
oor.
2. Clasp your heels and place the soles of your feet together.
3. Bend forward slightly with a straight back and press your
knees down towards the
fl
oor.
4. Maintain this position for approx. 15-30 seconds.
Full Leg
1. Crouch down and place your hands down
fl
at on the
fl
oor
next to your feet.
2. Stretch your right leg back behind you, as shown in the
picture. Make sure that the front foot is at a right angle to
your shin.
3. Try to keep your right leg straight without the knee touch-
ing the
fl
oor.
4. Maintain this position for approx. 15-30 seconds.
5. Repeat this exercise for the other leg.
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12.09.2014 13:58:54
