Practice 2-4 times for each movement. Hold for about 10-30 seconds each time.
Hold the edge of a chair firmly with both hands, straighten one leg and bring the foot towards the body and hold. Repeat with the other leg.
Sit on a chair, put your right ankle horizontally on your left thigh. Slowly push your right leg downward with both hands and hold. Repeat with the other leg.
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Acknowledgement to the organizations for the provision of information:
Hong Kong Physiotherapy Association, the Gymnastics Association of Hong Kong, China and Department of Physical Education, Hong Kong Baptist University