GEARSTONE CS-WP7 Mode D'emploi page 12

1. Stretch down
Bend your knees slightly, slowly bend your body forward, relax your back and
shoulders, and try your best to touch your toes. Hold for 10-15 seconds, then relax.
Repeat it 3 times (Figure 1).
2. Hamstring stretch
Sit on a clean seat cushion and straighten one leg. Tuck the other leg inward so that it is
close to the inside of the straight leg. Try to touch your toes with your hands. Hold for
10-15 seconds, then relax. Repeat 3 times for each leg (Figure 2).
3. Stretching the legs and Achilles tendon
Stand with two hands on the wall or tree, one foot behind. Keep your hind legs straight
and your heels on the ground, and lean toward the wall or tree.
Hold for 10-15 seconds, then relax. Repeat 3 times for each leg (Figure 3).
4. Quadriceps stretch
Hold the wall or desk with your left hand to grasp your balance, then stretch your right
hand back, grab your right ankle and slowly pull it toward your buttocks, until you feel
the muscles in the front of your legs are tense. Hold for 10-15 seconds, then relax.
Repeat 3 times for each leg (Figure 4).
5. The sartorius muscle (the inner muscles of the legs) stretch
Sit with your feet facing each other with your knees facing out. Grasp your feet with
both hands and pull them toward your groin. Hold for 10-15 seconds, then relax.
Repeat it 3 times (Figure 5).
Exercise Suggestions and Tips 09