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5.4 Stretching exercises for leg & chest muscles
1. Exercise: Stretching of front thigh / leg extension (quadriceps)
• Stable position, grab arches of feet
Pull heel towards buttocks, knee points downwards
(no abduction)
Straight upper body, avoid tilting the pelvic forward
(hollow back) by tensing the abdominal muscles
• Change legs
2. Exercise: Stretching the back thigh / leg curl (hamstring)
Pull thigh towards upper body with both
hands
Stretch through increased stretching in the
knee joint
The lower leg maintains contact with the
oor, keep hips bent
• Change legs
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