Stretching Exercises - DS Produkte QF-893 Mode D'emploi

Stretching Exercises

These exercises involve light but targeted movements which are designed to awaken the body,
gently stimulate your circulation and make your joints supple. Perform all exercises several times
before and after each training session and only after doing the warm-up exercise.
1. Calves
Lean against a wall with both hands. Bend your right leg slightly and keep
your left leg straight. Slowly push your left heel right down onto the floor.
Stay in this position for 15 to 20 seconds. Repeat the exercise for your right
leg.
2. Thigh (1)
With your face towards the wall, move your right or left leg forward as
shown. Bend your hips and support your own weight with both hands. Keep
your legs straight. Stay in this position for 15 to 20 seconds. Repeat the
exercise for your other leg.
3. Thigh (2)
Support yourself against a wall with your right hand and grab your left foot
with your left hand as shown and slowly pull it up to your buttocks. Pull the
foot behind the buttocks and not to the side. Stay in this position for 15 to
20 seconds. Repeat the exercise for your right leg.
4. Back (1)
Stand up straight and place your right arm behind your head. Grab your right
elbow with your left hand. Pull slightly while your upper body is bent to the
left, but do not drop your hips. Stay in this position for 15 to 20 seconds.
Repeat the exercise for the other side.
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15.02.2013 14:37:03