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4. Estiramiento de rodillas y cadera
Sostenga la barra con sus ma-
nos en direcciones opuestas,
una mano hacia su cuerpo, la
otra apuntando hacia su espal-
da. Doble sus rodillas y deje que
sus brazos se extienda com-
pletamente. Levante sus rodil-
las lentamente y mantenga sus
piernas juntas.
5. Estiramiento de la columna
Sostenga la barra firmemente
con sus manos, doble sus rodillas
lentamente, mantenga sus talo-
nes unidos y transfiera su peso
corporal a los dedos de sus pies.
Doble su cabeza hacia atrás tanto
como pueda mientras arquea su
espalda.
Estiramiento de la parte
superior del cuerpo
Sostenga la barra firmemente
con sus manos, doble sus ro-
dillas lentamente y mantenga su
cabeza inclinada hacia adelante.
Levante sus pies desde el suelo
y permanezca en esta posición
durante algún tiempo.
6.
31


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