AISubs v3.7
Hello, everyone. I'm Komata Masuda.
This time, I've come up with an easy forward stretch, so let's do our best together!
Okay, first of all, change the angle and start with the neck stretch.
First of all, turn your right leg twice.
Check if there is anywhere you can kick back and try to move it as much as you can.
Then knock it forward.
Try to keep your head's weight so that you don't hold it too hard.
I'm going back.
Try to keep your head's weight so that you don't hold it too hard.
Next is the right.
Ready...
Turn your shoulders.
From the front.
Try to move your back and shoulder blades.
If you can afford it, you can do it while putting your elbows on it.
Then turn it upside down.
From the back.
Next, do the arms.
I think it's easy to get tired on your back or something, so do the other side as well.
Surprisingly, I forget to stretch, but my arms are also important.
Next, stretch your sides.
Do it with your left arm.
Does it look like me?
It's a game.
Stretch your side.
If you can go a little further, it's okay to put your body on the other side.
Then put your right foot forward and go forward.
If you can still do it, it will be easier to stretch if you move your left side.
Even if you don't touch the floor so much, it's okay if you feel like your hips and waist are stretching.
Next, put your left foot forward and go forward again.
If you want to stretch it more, move it to the right side.
Take a deep breath.
Next, stretch the soles of your feet.
Make it about 90 degrees and stretch from your right foot first.
Do your best to touch your feet as much as you can.
If you can afford it, raise your hands.
If you turn your toes towards the ceiling, you will stretch more.
Check your neck with a head shake.
You look like a teacher.
Next, we will stretch the sides of your body.
If you can afford it, stretch from here.
Stretch your sides from your waist to your stomach.
Next is the left side.
Stretch your back to about 90 degrees.
Make sure you check your nails.
I'm saying it again, but checking your nails is not necessary.
Next is this side. Stretch your sides.
If you have time, spread your legs.
Stretch your back.
Breathe.
Next, stretch around the front thighs.
First, put your right foot in the middle and stretch it so that it is 90 degrees in front of you.
Try to be conscious of your knees not coming out of your heels.
Stretch your front thighs.
Then, go deep down.
It's perfect if you can feel your buttocks stretching here.
The last one is to bend this leg and turn your toes.
Try to turn your toes as much as you can.
If you can't turn your toes as much as you can, try to turn your heels as much as you can.
Next is the left foot.
Turn your toes as much as you can.
Don't bend your knees 90 degrees.
Put your elbow on the floor and stretch your hip joint.
Bend your knees and catch your toes when you come back up.
Just a little more!
It's good for your front thighs.
Thank you for your hard work.
Did you stretch it?
You can do it in the morning when you want to feel refreshed.
You can do it after taking a bath at night.
You can do it before and after working out.
You can do it whenever and wherever you want to feel refreshed.
Please get used to it and work hard with me.
Please come back again.