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Figure 4: A pupil stretching the back of the thighs

4. Stretching calf muscles:

(a) Stand upright and cross
your legs;

(b) Bend forward pressing
your back leg heel into

the ground, as shown in
Figure 5;

(c) Hold your front leg;

(d) Hold it for 10 to 15 seconds;
and

(e) Change the leg and repeat Figure 5: A pupil stretching
the same steps. the calf muscles

5. Stretching the waist:

(a) Stand upright and put your hands on your waist;

(b) Slowly rotate your waist from right to the left and vice
versa, as shown in Figure 6; and

(c) Continue for 10 to 15 seconds.

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19/10/2024 11:39:36
ARTS & SPORTS STD kingereza.indd 42
ARTS & SPORTS STD kingereza.indd 42 19/10/2024 11:39:36