Stretching for calf muscles part two.

Sit on floor, legs do not bend, feets are vertically to top, sizes between heels for 15 cm, incline from hip, till a light stretching feeling, keeping for 15 sec, as stretching will feel under knees and in back hip sides, as if waist is hard, as in such place you will feel a stretching, and beginning move, not incline to front a head, as hip does not turn out to sides, try to do incline from hips, do not spine bend.

Sit, stretch with fingers of hand a big finger for leg up, to external feet side, as a care doing this, without forces, and aches, with a fingers hands doing a circle turning moves of big finger a leg against clockwise, after on clockwise, massage, as such all fingers on such leg, after on other leg.

Support in wall with spine, or pillow, take with left hand an ankle of right leg, and right hand support a knee, stretch leg to itself to breast with hands, feeling for strain a ack muscles for top leg side, delay for 20 minutes, repeat for other leg.

Lie a face up on a floor, raise one leg up, bending in hip joint on 90 degrees, waist press to floor, keep for 20 sec, repeat for other leg.

Sit, straight legs, right leg bend in knee, pressing to floor, left does not bend, as here use a towel, as put on left feet on fingers side, keeping ends of towel with both hands, stretch towel and with fingers of both hands to itself, feeling for sttretching are back legs muscles, delay for 25 sec, repeat this for other leg.

Sit, does not bend a spine to wall, press tighter, delay such pose for 30 sec, as good exercise for hips, and spine low side.

Sit, bend right leg in knee, and sit on her, feet for left leg put  a such, that fingers ends are finding on a one line with a right knee, hands show to front, incline corpus to front, feeling for straining in muscles for left leg, delay for ten sec, repeat for other leg.

Sit, and transfer weight on right leg, and left staighted back, support on hands, incline corpus to front, and slightly down, as feeling for straining, delay for 20 sec, repeat for other leg, as exercises are directed on a muscles stretching of top side a leg.

Stay, legs are on widen for shoulders, feets are relaxed, hands free down, bending slightly for knees, bending body slightly, delay such for 30 sec, as exercuse allow relax for under knee tenson, where are bending our knee and activate for quadriceps legs muscle.