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Place one foot flat on a
stool in front of you using a
wide stance. Both feet
pointing forward. For addi-
tional support the hands
might rest on the bent
knee. Now move the bent
knee and the hips slowly
forward. Then change the
leg.
Benefits: hips
5. Stretch exercise for the hips
In a tucked position, pull
the knees upwards and
move the head towards the
knees. The hands grasp the
lower legs.
Benefits: Back and buttock
muscles
1. Stretch exercise for the back muscles
In a standing or upright
seated position, pull the
right arm towards the floor.
Tilt the head to the left
hand side. The head is not
turned, the eyes look
straight ahead, so that the
left ear moves towards the
shoulder.
Benefits: Shoulder and
neck muscles
2. Stretch exercise for the shoulder muscles
Stand with the wall on right
hand side. Lean against
the wall with your right
hand and the arm slightly
bent at the elbow. The fin-
gertips point backwards.
Then turn the upper body
slowly towards the left.
Then repeat the exercise
with the other arm.
Benefits: chest muscles
3. Stretch exercise for the chest muscles
Stand in front of a stool.
Place one heel on the stool,
holding the leg slightly
bent and pull the toes to-
wards you. Now move
your upper body slighty
forward while keeping the
back straight. Then change
the leg.
Benefits: back of your
thighs
4. Stretch exercise for the back of your thighs
Stretching exercises
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