Master MAS4A009, Руководство пользователя

Страница: 59 / 79

EN
4. Back Stretch
Stand with your legs shoulder width apart and your knees slightly bent.
Bend forward from your waist with your arms extending loosely in front
of your body. Gently bend from the waist flexing your body as
far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in front of you
and keep that foot flat against the ground. With your hands resting lightly
on your thighs, bend your back leg and lean forward slightly from your
hips until you feel a stretch in the back of your thigh. Be sure to lean
forward from the hipjoint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6.Buttocks, Hips an Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor. Bend one
leg at the knee. Keeping both shoulders flat on the floor, gently grasp the
bent knee with your hands and pull it over your body and towards the
ground. You should feel a stretch in your hips, abdominals and lower
back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet are
together. Place your elbows on your knees. Lean forward from the waist
and press down lightly on the inside of your knees. You
should feel a stretch in the muscles of your inside thigh.
Hold for 20 to 30 seconds and release.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing forward and
with your knees slightly bent. Let your arms hang relaxed on either side
of your body. Expand your chest and pull your shoulders back. Bend your
elbows slightly and clasp your hands behind your back. Slowly straighten
your arms as you lift your hands upward. Raise your hands upward until
you feel mild tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original position and
bend your elbows. Release your hands and return them to your sides.