Operation Manual

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.

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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.

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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.

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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.

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