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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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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