Operation Manual

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.

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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.

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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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