3. Undulation from seated
Sit with your legs extended forward and lean your torso gently forward, keeping your spine upright. The aim is not to touch the feet, but to feel a gradual stretch in the legs.
4. Frog
pose From a position of four supports, open your knees and extend your arms forward. This pose stretches the pelvis and releases tension in the hips. Adjust the intensity according to your personal limit.
5. Dynamic
lunges Place your hands on the floor, bend one leg and extend the other laterally, alternating gently. This movement improves circulation and enhances the mobility of the hips.
6. Relaxing
butterfly Sit down, bring the soles of your feet together and drop your knees to the sides naturally. You can lightly press your thighs with your elbows to intensify the stretch.
