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5 WORKOUT INSTRUCTIONS
5.1 Stretching exercises for leg and chest muscles
1. Exercise: Stretching of front thigh / leg extension (quadriceps)
• Stable position, grab arches of feet
• Pull heel towards buttocks, knee points
downwards (no abduction)
• Straight upper body, avoid tilting the pelvic
forward (hollow back) by tensing the abdominal
muscles
• Change legs
2. Exercise: Stretching the back thigh / leg curl (hamstring)
• Pull thigh towards upper body with both hands
• Stretch through increased stretching in the knee
joint
• The lower leg maintains contact with the oor,
keep hips bent
• Change legs
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