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4. EXERCISES FOR THE UPPER THIGH
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.
5. INSIDE UPPER THIGH
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.
6. TOUCH TOES
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.
7. EXERCISES FOR THE KNEES
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.
8. EXERCISES FOR THE CALVES/ACHILLES TENDON
Place both hands on the wall and support your full
body weight. Then move your left leg backwards and
alternate it with your right leg. This stretches the back
seconds if
of the leg. Maintain this position for 30-40
possible.
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