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Cuisses avant
1. Appuyez la main droite аu mur.
2. De la main gauche, saisissez votre cheville et appuyez le
pied gauche vers les fessiers, tel qu'indiqué sur le dessin.
3. Tenez cette position environ 15 à 20 secondes.
4. Répétez l'exercice pour l'autre jambe.
Côtés
1. Positionnez-vous debout,
2. le bras gauche derrière la tête.
3. Saisissez de la main droite votre coude gauche.
4. Étirez votre coude légèrement vers la droite et penchez si-
multanément le buste en ligne droite sur lа droite. Ne vous
penchez pas en avant.
5. Tenez cette position environ 15 à 20 secondes.
6. Répétez l'exercice de l'autre côté.
Dos
1. Allongé sur le dos,
2. croisez la jambe droite par dessus la jambe
gauche, tel qu'indiqué sur le dessin.
3. Orientez délicatement le genou droit en direc-
tion du sol sans décoller les épaules du sol.
4. Tenez cette position environ 15 à 30 secondes.
5. Répétez l'exercice de l'autre côté.
Intérieur des cuisses
1. Asseyez-vous au sol.
2. Saisissez vos talons et joignez la plante de vos pieds l'une
contre l'autre.
3. Penchez-vous légèrement vers l'avant. Gardez le dos bien
droit. Baissez les genoux vers le sol.
4. Tenez cette position environ 15 à 30 secondes.
52


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