9 ONE ARM OVER THE SHOULDER, THE OTHER BEHIND THE ELBOW, PULLING IN WITH THE ROTATION OF THE TORSO LEFT AND RIGHT
10 WITH PALMS TOGETHER, FINGERS POINTING UP TOUCHING THE CHEST, LOWER THE ARMS
11 WITH THE BACK SIDE OF THE PALMS TOUCHING, LOWER THE ELBOWS
12 MAKE A TIGHT FIST AND THEN COMPLETELY RELAX THE HANDS
13 BEND FORWARD WITH KNEES STRAIGHT
14 BEND BACKWARD WITH ARMS UP
15 BEND FORWARD WITH FEET WIDE APART
16 WIDE STEP FORWARD, BENDING THE FRONT KNEE ONLY
17 STEP WIDE TO THE SIDES, SQUATTING INTO ONE SIDE WITH BENDING OF A KNEE
18 BENDING OF THE LEGS / WHILE HELPING WITH YOUR HAND, LIFT THE FOOT UP
19SQUAT ON YOUR TOES
20 SQUAT WITH THE FEET PLANTED ON THE FLOOR
STRETCHING EXCERCISES:PERFORM THE EXCERCISES WITH FLUIDITY, SLOWLY INCREASING THE RANGE OF MOTION UNTIL YOU BEGIN TO FEEL A MILD SENSATION OF PAIN. IF YOU DO NOT FEEL ANYTHING-THE EXCERSISE IS NOT EFFECTIVE, IF THE PAIN IS GREATER THAN MILD-THE EXERCISE IS HARMFUL. REMAIN IN THE STRETCHING POSE UNTIL YOU BEGIN TO FEEL PAIN. BEGIN WITH 5-10 SEC. AND CONTINUE UP TO 15-20 SEC. IT IS SUFFICIENT TO REPEAT THE EXCERCISES ONE TIME. COMPLETE THE SET OF EXCERCISES 3-5 TIMES A DAY.
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January 15th, 2010 at 12:22 pm
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January 23rd, 2010 at 9:55 pm
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January 24th, 2010 at 4:04 am
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