ManoMano SP37513DE Manual Del Usuario página 13

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1.Toe Touch
Bend your knees slightly, slowly bend your body forward, relax your back and
shoulders, and try to touch your toes with your hands. Hold for 10-15
seconds, then relax. Repeat 3 times (see Figure 1).
2. Hamstring Stretch
Sit on a clean seat cushion and straighten one leg. Tuck the other leg inward
so that it is close to the inside of the straight leg. Try to touch your toes with
your hands. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg
(see Figure 2).
3. Calf-Achilles Stretch
Standing on the wall with two hands, one foot behind. Keep your hind legs
upright and your heels on the ground, leaning toward the wall. Hold for 10-15
seconds, then relax. Repeat 3 times for each leg (see Figure 3).
4. Quadriceps Stretch
Hold the wall with your right hand for balance, then stretch your left hand
back, grab your left ankle and slowly pull it toward your buttocks, until you
feel the muscles in front of your thighs tense. Hold for 10-15 seconds, then
relax. Repeat 3 times for each leg (see Figure 4).
5. Inner Thigh Stretch
Sit with the soles of your feet facing each other with your knees facing out.
Grasp the feet with both hands and pull towards the groin. Hold for 10-15
seconds, then relax. Repeat 3 times (see Figure 5).
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