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Back
1. Lay down at on your back.
2. Cross your right leg over the left one as shown
in the gure.
3. Carefully push your right knee towards the oor.
Make sure that your shoulders stay on the oor.
4. Hold this position for approximately 15 to 30
seconds.
5. Repeat this exercise for the other side.
Inside of thighs
1. Sit on the oor.
2. Take hold of your heels and push the soles of your feet
together.
3. With your back stretched, bend forward slightly and push
your knees towards the oor.
4. Hold this position for approximately 15 to 30 seconds.
Entire leg
1. Assume a squatting position and place your hands at on
the oor next to your feet in a parallel position.
2. Stretch your right leg to the back as shown in the gure.
Make sure that the front foot is at a right angle to your shin.
3. Attempt to keep your back leg stretched without the knee
touching the oor.
4. Hold this position for approximately 15 to 30 seconds.
5. Repeat this exercise for the other leg.
Shoulders/back
1. Sit on the oor with your legs crossed and back straight.
2. Clasp your hands and stretch them over your head with
your arms stretched out.
3. Keep your back straight and look straight ahead.
4. Hold this position for approximately 15 to 30 seconds.
34


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