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