25
Downward stretch
Bend your knees ,lean forward, letting your back and shoulders relax, and try to touch
your toes as much as possible. Hold for 10 to 15
seconds, then relax. Repeat 3 times (see figure
1).
Hamstring stretch
Sit on a clean seat and straighten your leg. Take
the other leg inward and make it close to the
inside of the straight leg. Try to touch your toes
with your hands. Hold for 10 to 15 seconds, then
relax. Repeat with each leg 3 times (see figure
2).
The calf and heel tendons stretch
Stand with your hands on a wall or a tree. Keep
your hind legs upright and heel trike, leaning
toward the wall or tree. Hold for 10 to 15
seconds, then relax. Repeat with each leg 3
times (see figure 3).
Quadriceps stretch
Hold the wall or table with your left hand to keep
balance, then reach back with your right hand
and hold your right ankle slowly toward the hip
until you feel a tense muscle in front of your
thigh. Hold for 10 to 15 seconds, then relax.
Repeat with each leg 3 times (see figure 4).
The Sartorius
muscle (muscle on the medial side of the thigh) stretches
The soles of the feet, the knees outside. Hands grab both feet to the groin direction. Hold
for 10 to 15 seconds, then relax. Repeat it 3 times (see figure 5).
Summary of Contents for 993
Page 2: ......
Page 10: ...9 Attention Hold and pull up the brake cable when install it As shown ...
Page 27: ......
Page 28: ......
