Argos Opti Petunjuk Perakitan & Pengguna - Halaman 14

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Exercise Information

Calf/achilles stretch

With one leg in front of the other, reach forward

and place your hands against a wall. Keep your

back leg straight and your back foot flat on the

floor. Bend your front leg, lean forward and move

your hips toward the wall.

Hold for 15 counts, then relax.

Repeat 3 times for each leg. To cause further

stretching of the achilles tendons, bend your

back leg as well.

Stretches: Calves, achilles tendons and ankles.

Quadriceps stretch

With one hand against the wall for balance,

reach back and grasp one foot with your other

hand. Keeping your bent knee pointing directly

downward towards the ﬂoor, gentle pull your

heel towards your buttock until you feel a gentle

stretch in the target area.

Hold for 15 counts, then relax.

Repeat 3 times for each leg.

Stretches: Quadriceps and hip muscles.

Inner thigh stretch

Sit with the soles of your feet together and your

knees outward. Pull your feet toward your groin

area as far as possible.

Hold for 15 counts, then relax.

Repeat 3 times.

Stretches: Quadriceps and hip muscles.