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hi everyone in this part of this video we are going to stretch our lower part

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of the body so the first thing we have to do is warming up you have to copy me

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in this movement so you have to touch your knee down knee up like this like 30

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seconds okay so we are going to start with this part try to find one part for

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hold yourself if you don't have nothing keep balance use your arm at this this

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part. Switch. Now again with a chair, stretch your leg, hold your feet and try

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to bring your feet to you. 10 seconds, 15 seconds, you could feel the pressure

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right here okay okay so now important when you stretch yourself for example

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and you only can do this don't do this because it's bad for you if you reach in

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this position stay here but hold it for 10 seconds okay now let me change the

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orientation of this all right so now look at this this part this knee is

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touching the floor you have to move forward switch again remember the knee

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is touching the floor and you will notice now we are going to do a

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different movement so here we are now the knee is not touching the floor it's

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a different stretching okay switch you can use your hands next look at your

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elbows you have to put your legs out like this all right and finally we are

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going to stretch the calves, this part. You will feel the pressure right here in the

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back leg. You will notice that this leg is bent but not the other one. Okay, so I

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hope you find this useful and see you another time.