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.


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.










31