problems. In the following you will find stretching exercise instructions for warming up
and cooling down. Please pay attention to the following points:
1. 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 10-15 seconds if
possible and relax. Repeat three times. See pic.1
2．EXERCISES FOR THE KNEES
Sit on the floor and place your feet in such a way that your knees are facing outwards.
Pull you 10-15 seconds if possible. Repeat three times for each leg . See pic.2
3. 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 of the leg.
Maintain this position for 10-15 seconds if possible. Repeat this exercise 2 times for
each leg. See pic.3
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 10-15 seconds if possible
and repeat this exercise 2 times for each leg. See pic.4
5. INSIDE UPPER THIGH
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 10-15 seconds if possible. Repeat this exercise 3 times for each leg. See
pic.5
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