Stretching legs while sitting
Sit straight on the chair, feet on the floor. Hold your hands gently to the edge of the chair to keep balanced. Slowly extend your left leg forward until your knees are fully extended.
Pull your toes towards your calves and hold for 2 seconds. Lower your leg slowly and then switch to your right leg. Repeat alternately on both sides.
Bridge posture
Lie on your back, bend 2 knees, 2 legs as wide as your hips, 2 hands placed along your body. Use force from your heel to lift your hips up until your shoulders, hips and knees form a straight line.
Tighten your buttocks, hold the position for 3-5 seconds. Slowly lower your hips to the starting position. Repeat the movement.
Heel raises when standing
Stand straight behind a sturdy chair, place both hands gently on the back of the chair. 2 legs as wide as your hips, gently tighten your abdominal muscles. Slowly tiptoe up high. Hold for 2-3 seconds in the highest position. Lower your heels slowly, controlledly and repeat.
