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2
Rotate the hips while the arms
are extended. The feet are not
firmly fixed to the floor (the ankles
accompany the body rotation).
Stand on one leg and hold the instep with your hand. Here you mobilise
your ankle and stretch your thigh slightly. Support yourself if necessary to
keep your balance. Remain on one leg and now rotate the ankle in a circular
motion in both directions.
3
Bend hips, one arm stretched
upwards. Remain in this position for
a few seconds on each side.
4
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