Hortensus 8FT Manual Del Usuario página 22

carefully until you feel a slight tension in your muscles. You can gradually intensify the
exercises, but always stop if they are painful. Do not interrupt the exercises abruptly in order
to avoid ruptures of the muscle fibers. Each exercise should be exerted for 10 to 20 seconds.
Breathe slowly and regularly.
Calves
1. Stand in front of a wall at a distance of 90cm, put one leg forward at about 30cm. Pull
both legs up and lean your hands against the wall. Keep your heels to the ground and
turn your feet to the inner side (low intensity).
2. Keep the backmost leg in a straight position and put the other leg forward at about
60cm. Lean your hands against the wall. Keep your heels to the ground and turn your
feet to the inner side (high intensity).
3. Repeat the exercise with the other leg.
Outside hinge
1. Step backward with the leg you wish to stretch behind the foot of the other leg. Move
your hips towards the wall, but not the upper part of your body. Do not move forward.
2. Repeat the exercise with the other leg.
Lower back, hips, loin and thigh
Stand with your legs shoulder – width apart. Lean forward with the upper part of your body.
Pull up your knees slightly.
Sides
1. Stand with your feet shoulder - width apart, your knees being pulled up slightly. Put your
left hand on your hip, reach out your arms and put them over your head. Stretch the
upper part of your body slightly to the left hand side (low intensity).
2. Stretch both arms over your head, the left hand pulling the right arm. Slowly bend the
upper part of your body to the left hand side (high intensity).
3. Repeat the exercise with the other side.
Outer thighs
1. Lie down on your belly and pull the left heel with your right hand towards your buttocks.
Keep the extended leg at a comfortable distance.
2. This exercise can also be exerted while you are standing. Neither the thigh nor the upper
part of your body must be leaned forward.
3. Repeat the exercise with the other leg.