Stretch exercise 1:
Kneel with the hands on the floor. Lower the entire torso parallel to the ground, touching the buttocks with the heels as shown and hold this position for 20 seconds.
Stretch exercise 2:
Lie on your right side with your right leg straight and the left one bent at the hip and knee. Hold the left knee with your right hand. While exhaling freely, stretch your left hand diagonally backwards. Hold this position for 20 seconds. Repeat the same exercise lying on the other side.
Stretch exercise 3:
Kneel with the hands on the floor. Then do a so-called “cat stretch” by crunching your back as demonstrated. Maintain this position for a few seconds. Then slowly lower the back and bend it reversely by raising your hips. Repeat this five times.
Stretch exercise 4:
Lie on your back and lift one leg up straight. Keep this position for few seconds, and then slowly change to the other leg. Repeat this 5 times.