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mouth open. Repeat the action by turning your head to the left once. Lastly, drop your head
to your chest.
Shoulder lift
Lift the right shoulder towards the ear once. Next, raise the left shoulder while lowering the
right one.
Side stretching
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Open both arms to the side and gently lift them above your head. Stretch your right arm as
far as you can towards the ceiling once.
-
Repeat this action with your left arm.
Quadriceps stretching
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With one hand resting on the wall for balance, grab your ankle and gently bring your heel
towards your buttocks until you feel a tug on the front of your thigh.
-
Bring the heel as close to the buttocks as possible. Hold for 15 seconds and repeat with the
left foot.
Inner thigh stretching
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Sit on the floor with the soles of your feet together and your knees pointing outwards.
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Bring your feet as close to your groin as possible. Gently push the knees towards the
ground.
-
Hold for 15 seconds.
Toe touch
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Slowly bend forward at the waist, letting your back and shoulders relax as you stretch your
fingertips towards your toes.
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Stretch down as far as you can and hold the position for 15 seconds.
Hamstring stretching
Extend the right leg. Place the sole of the left foot against the inside of the right thigh. Stretch
towards the toe as far as you can. Hold this position for 15 seconds. Relax and then repeat with
the left leg.
Calf/Achilles tendon stretching
Lean against a wall with your right leg in front of your left leg and your arms in front of you.
Keep your left leg stretched out and your right foot on the floor. Then, bend your right leg and
lean forward, moving your hips towards the wall.
Some of the exercises that can be performed with the trampoline are shown in Fig. 9.
ENGLISH
DRUMFIT JUMP 920
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