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Before exercising, warm up and stretch for 5-10 minutes, ensuring muscles are flexible.
1.Downward Stretch
Bend your knees slightly and body slowly, let your
back and shoulders relax, and try to touch your
toes. Hold for 10~15 seconds. Repeat three times.
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2.Hamstring Stretch
Sitting on a clean cushion and bend your left leg.
Place your left foot against your inner right thigh.
Try to touch your toes. Hold for 10~15 seconds.
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Repeat three times for each leg.
3.Calf and Foot Stretch
Stand and place both hands on a wall, keeping one
foot behind the other. Keep the behind foot stood
o n its heel, then tilt towards the wall.
Hold for 10~15 seconds. Repeat three times for
each leg.
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4.Quadriceps Stretch
Place your right hand against a wall or desk for
balance. Then grasp your ankle with your left hand
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and pull your foot toward your buttocks. Hold for
10-15 seconds. Repeat three times for each leg.
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5.Groin Stretch
Sit with your knees flexed and soles of feet
together. Hold your ankles and bend at your hips.
Hold for 10~15 seconds. Repeat three times.
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