成人论坛

1. Calf stretch with trapezius squeezes

• Stand with one foot in front of the other, with the front leg bent, the back leg straight and both feet pointing forward.
• Take the weight forward, keeping the back heel firmly down on the floor until you feel a stretch in the calf.
• Now take both arms out in front at shoulder height and pull the elbows back behind the shoulders.
• Bring the arms forward again and repeat the arm move 6 times.
• Change legs to stretch the other calf and repeat the upper back exercise.

2. Lower calf and trapezius stretch

• Take one foot behind the other, with feet slightly apart and both knees bent to feel a stretch lower down the calf.
• At the same time take the arms in front at shoulder height with the head lowered and press the upper back away from the hands, feeling a stretch across the upper back.
• Hold for 6 seconds, then change legs.

3. Hamstring stretch

• Stand with one foot in front of the other, with the back leg bent and the front leg straight.
• Place your hands on your thighs and lean forward slightly, keeping the back straight and the head looking forward.
• Hold for 6 seconds, then change legs.

4. Front of thigh stretch

• Stand with feet together and take hold of the right ankle with the right hand, drawing the foot up behind close to the hips.
• Hold on to a wall or chair for support if you need to.
• The knees stay close together, with the right hip pressing forward and the right knee down, to feel a stretch in the front of the thigh.
• Hold for 6 seconds, then change legs.

5. Inner thigh stretch

• Stand with the legs wide apart and the right knee bent, toes pointing outward and the knee in line with the toe.
• Keep the left leg straight, with the toes pointing forward, and far enough away to feel a stretch in the inner thigh of the left leg.
• Keep the body upright, looking forward and hold for 6 seconds.
• Change legs and repeat on the other side.

6. Waist stretch

• Stand with legs apart and knees slightly bent.
• Take the right arm up overhead and then lean slightly over to the left to feel a stretch on your right side.
• Hold for 6 seconds, then repeat on the other side.