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Before exercise, it is better Warm muscles stretch more easily, so the first of 5 ~ 10 minutes to
warm up. Then in accordance with the following methods to stop and do stretching exercises - do
five times, each leg every time 10 seconds or more time to do it again after the end of the exercise.
1.Down Stretch
Bend your knees slightly and body slowly, let your back
and shoulders relax, and try to touch your toes. Keep it for
10~15 seconds, repeat 3 times.
2.Hamstring Stretch
1
Sitting on a clean cushion, then bend your left foot. Place
your left foot against the inner thigh of your right foot. Try
to touch your toes. Keep it for 10~15 seconds, repeat each
2
foot 3 times.
3.Calf and Foot Stretching
Stand and place both hands on a wall or a tree, one foot
behind. Keep the behind foot stand and it is heel on the
floor, then tilt to the wall or tree. Keep it for 10~15 seconds,
repeat each foot 3 times.
4. Quadriceps Stretch
3
Place your right hands against a wall or a desk to aid your
balance. Then grasp your ankle with your left hand and
pull your foot toward your buttocks. Keep it for 10~15 sec-
4
onds, repeat each foot 3 times.
5.Groin Stretch
5
Sit with your knees flexed and soles of feet together. Hold
your ankles and bend at your hips. Keep it for 10~15 sec-
onds, repeat 3 times.
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