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4. Head muscles stretching
Put the right hand on the wall or desk, then stretch the left
hand backward, hold the left ankle and pull it upward to the hip until you feel the front muscles
of the upper leg is tense, pull for about 10~15 seconds and then relax. Repeat for three times for
each leg. (see picture 4)
5. Sartorius (inner side muscles of leg) stretching
Sit down with leg bottom against each other and knees outward, hold feet with hands, pull toward
to abdominal groove, keep for 10~15 seconds and then relax. Repeat for three times. (see picture
5)
1. Stretching downward
Slightly bend knees, and slowly bend the body down. Relax
back and shoulders, touch the legs and toes as close as
possible with hands, keep for 10~15 seconds and then relax.
Repeat for three times. (see picture 1)
2. Hamstring stretching
Sit on a clean cushion, stretch one leg straight, bend the
other leg inside to cling to the inner side of the straight leg,
touch the legs and toes as close as possible with hand, keep
for 10~15 seconds and then relax. Repeat for three times
for each leg. (see picture 2)
3. Shank and heel tendon stretching
Stand with two hands on the wall or desk and one foot
backward. Keep back-leg upright and its heel touching the
ground, lean toward to the wall or desk, keep for 10~15
seconds and then relax. Repeat for three times for each leg.
(see picture 3)
