DS Produkte Leg Magic Mode D'emploi page 49

4. Stretching Your Back
Stand with your legs shoulder-width apart, your knees slightly
bent. Bend gently forward from the hips with your arms hanging
relaxed in front of your body. Bend further from your hips
forward as far as your body allows. Hold this for 20 to 30
seconds. Get back up and repeat this.
5. Stretch the Achilles Tendon From a
Standing Position
Position yourself with your legs hip-length apart.
Stretch one leg forward, set your heel on the fl oor and pull the
toes towards you. Gently support yourself using your hands
on the thigh of the leg being stretched, bend your back leg and
gently bend forward from your hips until you feel a stretch in
the back of the thigh. Ensure that you are bending from the hips
and not from the waist. Hold this for 20 to 30 seconds.
Repeat this with the other leg.
6. Stretching the Buttocks, Hips and Abdomen
Lay down fl at on your back with your hips relaxed on the fl oor.
Bend one leg at the knee. Keep both shoulders fl at against
the fl oor, gently grab the knee with your hands and pull it
across your body over to the fl oor. You feel a stretch in your
hips, abdomen and in your lower back. Hold this for 20 to 30
seconds. Repeat this for the other side.
7. Stretching the Inner Thigh
Sit down on the fl oor and bend your knees such that the soles
of your feet are together. Set your elbows on your knees. Bend
forward from your waist and press down gently on the inner
side of your knees. You will feel a stretch in the muscles of your
inner thighs. Hold this for 20 to 30 seconds, then release.
8. Arm Stretch
Stand with your feet shoulder-length apart, your feet pointing
forward and your knees slightly bent. Allow your arms to hang
relaxed along the sides of your body. Extend you chest forward
and pull your shoulders back. Gently bend your elbows and
close the hands behind your back. Stretch your arms slowly
outwards while moving your hands upwards. Move your hands
upwards until you feel a gentle stretch in your shoulders and
chest area. Hold this for 20 to 30 seconds. Lower your arms to
the original position and bend your elbows. Release your hands
and move them back to beside your body.
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