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Exercises for the shoulder area (2)
Lift the left and right shoulders alternately, or lift both shoulders simultaneously
Arm stretching exercises (3)
Stretch the left and right arms alternately towards the ceiling. Feel the tension in the left and right sides of your body. Repeat this exercise
several times.
Exercises for the upper thigh (4)
Support yourself by placing your hand on the wall, then reach down behind you and lift up your right or left foot as close to your buttocks
as possible. Feel a comfortable tension in your front upper thigh. Maintain this position for 30 seconds if possible and repeat this exercise 2
times for each leg.
Inside upper thigh (5)
Sit on the floor and place your feet in such a way that your knees are facing outwards. Pull your feet as close as possible to your groin. Now
press your knees carefully downwards. Maintain this position for 30-40 seconds if possible.
Touch toes (6)
Bend your trunk slowly forwards and try to touch your feet with your hands. Reach down as far as possible to your toes. Maintain this
position for 20-30 seconds if possible.
Exercises for the knees (7)
Sit on the floor and stretch out your right leg. Bend your left leg and place your foot on your right upper thigh. Now try to reach your right
foot with your right arm. Maintain this position for 30-40 seconds if possible.
Exercises for the calves achilles tendon (8)
Place both your hands on the wall and support your full body weight. Then move your left and right leg alternately backwards. This
stretches the back part of the leg. Maintain this position for 30-40 seconds if possible.
