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| Movement #1 |
| Bend upper body toward 360°, standing on one leg |
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| Set the right heel on a cushion on a higher place. Bend forward with the hands, changing the angle bit by bit, roughly at 10°, like to slice the space. As you change the angle, you know you can stretch different muscles. |
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| Start: bend forward |
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| (according to ability) |
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| slice the space |
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| leftward |
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| leftward |
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| downward |
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| backward |
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| reverse side |
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| Fix your left leg and lumbar region (pelvis, hip, waist) as axes. |
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| Movement #2 |
| For groin ligament, front and inside root of femur to foot |
| Set the right inside ankle arch on a cushion in parallel. Stretch the groin ligament, inside and front thigh to foot. Change posture gradually from sideways to front. Fix your left leg as axis. |
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| Start: put inside ankle arch |
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| slice at 10° |
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| sideways to front |
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| front thigh |
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| Movement #3 |
| Twist: Turn upper body on a pivot |
| Set the right heel on a cushion in parallel. Twist the upper body to the limit deliberately and tightly imagining screwing a corkscrew into a wine bottle. For enlarging the limit, grasp something (body, wall or furniture). |
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| twist rightward |
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| twist leftward |
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| turn upper body |
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| Fix your left leg and hip joints as axis. |
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| Movement #4 |
| Bend the knee right side and left, pushing by hand |
| Set the right heel on a stand in parallel. Push the knee by hand down towards right and left. |
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| bend down rightward |
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| bend down leftward |
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| Fix left leg and hip joints as axis. |
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| Movement #5 |
| For around hip, plus femur, calf and Achilles' tendon |
| Set the right heel bending knee. Extend left foot behind. 1) First, stretch toward 360°, moving slowly into all angle checking on each and every muscle. 2) Bend your body toward the front femur tightly to stretch the Rectus femoris (one of the quadriceps femoris muscle). Stretch your calf and Achilles' tendon enough. |
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| hip, groin and hip joint plus variable muscles |
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| hip to legs, plus Rectus femoris |
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| calf, outside root to ankle and Achilles' tendon |
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| Appendix Movement #25 |
| Stand on both legs |
| Stand straight on both legs closed tightly. 1) Fixing firmly both legs. Twist upper body securely. You can stretch Poplitenus muscle on the back of the knee. 2) Bend yourself toward 360°, finally touch the floor and dig it. 3) Raise the heels stuck 10 times for training the inside muscle of the thigh. |
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| Popliteus muscle |
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| stretch the back of the knee, too |
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| bend toward 360° |
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| bend forward + 180° |
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| Adductor muscle |
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raise 10 times,
sticking heels |
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