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12
1. Stretching Downward
2. Hamstring Stretching
3. Shank and Heel Tendon Stretching
4. Head Muscles Stretching
5. Sartorius (inner side muscles of leg) Stretching
Slightly bend knees, and slowly bend the body down. Relax
back and shoulders, touch the legs and toes as close as
possible with hands, keep for 10~15 seconds and then
relax. Repeat for three times. (see picture 1)
Sit on a clean cushion, stretch one leg straight, bend the
other leg inside to cling to the inner side of the straight leg,
touch the legs and toes as close as possible with hand,
keep for 10~15 seconds and then relax. Repeat for three
times for each leg. (see picture 2)
Stand with two hands on the wall or desk and one foot
backward. Keep back-leg upright and its heel touching the
ground, lean toward to the wall or desk, keep for 10~15
seconds and then relax. Repeat for three times for each leg.
(see picture 3)
Put the right hand on the wall or desk, then stretch the left
hand backward, hold the left ankle and pull it upward to
the hip until you feel the front muscles of the upper leg is
tense, pull for about 10~15 seconds and then relax. Repeat
for three times for each leg. (see picture 4)
Sit down with leg bottom against each other and knees
outward, hold feet with hands, pull toward to abdominal
groove, keep for 10~15 seconds and then relax. Repeat for
three times. (see picture 5)
