Anime girl in black and red outfit sitting on a chair

Create images to describe the 7 Flexibility Exercises, listados a baixo: 1. Alongamento de isquiotibiais: Deite-se de costas e levante uma perna estendida. Hold the back of your thigh and try to extend your leg as much as possible. Mantenha por 15-30 segundos e repita com a outra perna. 2. Quadriceps stretch: stand up straight, hold the ankle of one leg and pull the heel towards the glute. Hold the position for 15-30 seconds and repeat with the other leg. 3. Shoulder rotation: Stand straight and raise one arm straight in front of your body. Rotate your arm in a slow, controlled circular motion for 10-15 seconds. Repeat with the other arm. 4. Alongamento de panturrilhas: Stand near a wall, put your hands on it and step back with one leg. Keep the heel of your back leg on the floor and bend the knee of your front leg. Mantenha por 15-30 segundos e troque de perna. 5. Lateral flexion of the spine: Stand with your feet shoulder-width apart. Raise one arm above your head and tilt your body to the opposite side. Mantenha por 15-30 segundos e repita do outro lado. 6. Alongamento de peitorais: Stand close to a wall or door frame. Place your arm outstretched on the wall and turn your body to the opposite side. Hold for 15-30 seconds and repeat with the other arm. 7. Neck stretch: Sit in a comfortable position and let your chin fall towards your chest. Lentamente, turn your head to the side and tilt it back. Hold each position for 10-15 seconds.

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