5. Thighs
Sitting on the floor, keep your back straight and stretch out
your right leg. Grasp your left leg behind the knee and move it
to the other side of your body as shown. Hold this position for
15 to 45 seconds.
Repeat the exercise for the left leg.
6. Hips
In a half-squatting position, place your left foot flat on the
floor. Stretch out your right leg as show, hold it straight and
making sure not to touch the ground with your knee. Support
both arms with your palms on your right knee. Keep your
upper body upright. Slowly stretch and hold this position for
15 to 45 seconds. Switch the leg position and repeat the
exercise.
7. Back and shoulders
Sit on the floor with crossed legs and an upright body. Clasp
your hands and stretch straight above your head. Keep your
chin up. Hold this position for 5 to 15 seconds.
8. Hamstrings
Press the toes of your left foot against a step or some other
suitable resisting object. Press your heel downwards as far as
possible. Place your hands on your back. Gently bend your
upper body forwards. Continue the movement until you feel
a stretch in your calves and in the backs of your knees. Hold
this position for 15 to 45 seconds.
Repeat the exercise with the right foot.
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