引き続き足と膝の運動🌱Continue the exercise of knees and legs.
(１)
まず膝の外側、内側、裏側、膝のお皿をマッサージ🌱First massage outside of knees...inside...back...kneecaps.
(２)
ちょっとずつ深く屈伸🌱Bend and stretch the knees deeper little by little.
↑
⚠️膝がつま先より前に出ないで、椅子に座りにいくような曲げ方をする🌱Never put the knees forward than the toes, and bend the knees just as if you were sitting onto a chair.
(３)
しゃがめるところまで座り込み、首、上体をリラックス→前後左右に揺らす🌱Squat as deep as you can, and relax the neck and upper body.→Swing softly backward and forward, right and left.
(４)
足の甲を押さえてお尻を引き上げていき、膝裏を伸ばす→上体をリラックスして血圧の上がるのを感じたら、膝を緩める(少し曲げる)🌱→Touch the insteps and lift up the bottom, stretching kneebacks→Relax the upper body and feel the blood pressure, and then, relax knees (bend a little).
(５)
骨盤を左右に揺すりながら背骨を徐々に起こし、最後に首を真っ直ぐにする🌱Swing the pelvis right and left, making the backbone stand straight little by little... At last make the neck straight.
🌱🌱🌱
座って行うときは、(１)のマッサージは同じ🌱When you are seated, massage in the same way.
片足ずつ持ち上げ、足踏み→次に片足ずつ持ち上げては膝裏を伸ばしてから下ろす🌱Lift the leg right and left in turn, and Step right and left on the spot.→Then lift the leg, stretch the knee, and down, right and left in turn.
両足をそろえて持ち上げては下ろす(エア縄跳び)🌱Lift up both legs and down (air jump rope).
上体を前に倒し、足首か足の甲に触れてリラックス→背骨を徐々に起こし、最後に首を真っ直ぐにする🌱Bend the upper body to touch ankles or insteps, and relax.→Make the backbone stand straight little by little... At last make the neck straight.
🌱🌱🌱