Strengthen the bond


The legs, the thighs and the trunk form a good supportive system for locomotion. Flexibility and strength of the ankle, the knee, the hip, and the spinal column are vital for a healthy lifestyle. The backward bending and contracting of the foot and the twisting of the trunk help in strengthening the kinetic chain of the legs, the thighs and the trunk.

■ Join the feet and stand upright in front of a wall

■ Stand about three feet away from the wall

■ Gently lean forward and place both palms on the wall for support

■ Flex both knees and take the right leg towards the wall

■ Place the right foot against the wall with the heel on the floor

■ Keep the left foot perpendicular to the wall

■ Straighten both legs and pull the kneecaps

■ Gently twist the trunk towards the right, sliding the left palm down

■ Press both palms and twist

■ Push the root of the right thigh

■ As you inhale slowly, the abdominal cavity should expand

■ As you exhale slowly, the abdominal cavity should contract

■ Stay for about 30 seconds

■ Slowly come up and stand upright

■ Change side and repeat