MPF Black Beat Mode D'emploi page 71

Stretching exercises for your arms
Stretch your left arm towards the ceiling. Then do the same with
your right arm while you drop your left arm down again at the
same time. Feel the tension in your right and left sides. Repeat
this several times.
Thigh stretching exercises
Sit on the floor and place your feet together so that your knees
are pointing outwards. Pull your feet as closely as possible
against and into your groin area. Carefully push outwards on your
knees towards the floor. If you can, repeat 15 times.
Stretch inner thigh and legs
Place one hand against the wall and reach back with your other
hand to lift up your right foot. Bring your heel as closely as
possible against your thigh. Repeat this 15 times, then do the
same with your left foot.
Touching your toes
Slowly bend forward and try to reach your feet with your hands.
Stretch down as far as possible and repeat this 15 times.
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