01

Hold your ankle with your one hand and bend backward to extend the front of the thigh.
*If you're having trouble keeping your balance, feel free to use a chair to help.

02

Count for 5 seconds and return to the first position.

03

Do the same for the opposite leg, count for 5 seconds and return to the first position.

04

Repeat the same movements four more times and relax rotate them outwards to stretch the waist and hip joints once you finish.