Exercises at the Car Rest Area

1. Stretch Lower Back Muscles.

A-B

1. Stand upright with legs slightly apart and engage your core muscles.

2. Place both hands flat on the lower back area.

3. Lean your body forward, using your arms to support the weight on your lower back.

4. Hold the position, count 1-10, and repeat approximately 4-5 times.

2. Stretch the muscles on the sides of your body.

A-C

1. Stand with your legs slightly apart and engage your core muscles.

2. Keep both hands above your head by keeping your arms straight.

3. Bend your body to the left, by counting from 1-10.

4. Engage your core to return to the upright position.

5. Bend your body to the right, count 1-10.

6. Engage your core to return to the upright position.

7. Repeat approximately 4-5 times.

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3. Stretch the muscles at the front of your legs.

A-B

1. Stand straight and find something to hold onto to prevent falling.

2. Lift your left leg, bend the knee backward, and hold the left ankle with your right hand.

3. Stretch your left leg backward until you feel a stretch in the front of your thigh. Be careful not to arch your back.

4. Hold for a count of 1-10 and repeat approximately 4-5 times.

5. Switch to stretch the right leg.

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4. Stretch the muscles at the back of the leg.

A

1. Stand upright, lift your left foot, and place it on the edge of the footrest.

2. Bend forward and bring both hands towards your left foot until you feel a stretch in the back of your leg.

3. While bending forward, try to keep your back straight and maintain the natural curve of your spine.

4. Hold for a count of 1-10 and repeat approximately 4-5 times.

5. Switch to stretch the right leg.

B

Incorrect Pose

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5. Muscle stretching

A

1. Stand straight, step your right foot forward.

2. Bend your right knee, straighten your left knee, and keep your foot flat on the floor.

3. Bend forward and bend your right knee until you feel a stretch in your left calf.

4. Hold for a count of 1-10 and repeat approximately 4-5 times.

Switch to stretch the right leg.

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