Module 3

Choosing Nutritious Food

Intended Learning Outcome:

At the end of the lesson, the student should be able to:
A. The student will learn how to build a healthy plate.
B. Identify and recognize the different types of food.
C. Appreciate the importance of eating balance meal containing fresh whole
food.

Every day we have lots of choices about what to eat and drink. We cook and eat
nutritious food to provide in our body to become energy and strength to perform of our
daily activities. Everyone know it’s important to consume healthy food. The content
needed in the food such as fat, carbohydrate and protein. Micronutrients are the smaller
nutrients, like vitamins and minerals that can obtain from the food you eat.

Healthy eating? Balance, variety, and moderation are keys to healthy eating.
Having a balanced diet means that you eat enough but not too much, and the foods you
eat give you the nutrients you need to stay healthy.

Eating a variety of foods can help you get all the nutrients you need. Eat foods
from each food group: grains, vegetables, fruits, milk, and meat and other proteins,
including beans. Moderation means no foods are off limits, but be aware of how much
you eat. Limit how often you eat foods that are high in fat, salt, sugar, or calories. Eat
smaller servings, or look for healthy substitutes. (Health wise 2015)

Healthy is not strict dietary limitations, staying unrealistically thin, or depriving

yourself of the food you love. Proper food and eat moderation is a good to your health
and nutritious diet is help to your mind and internal organ function well.

What is a healthy diet?

A healthy diet is essential for good health and nutrition it protects you
against many chronic non-communicable diseases, such as heart disease, diabetes and
cancer. Eating a variety of foods and consuming less salt, sugars and saturated and
industrially-produced trans-fats, are essential for healthy diet.

The way eating proper food for ensuring and providing a nutrient needed in our
body to become stronger and energy. Eating something with exact amount of food,
because eating too much food can cause bad effects to the body.
Eating a healthy diet doesn’t have to be overly complicated. While some specific
foods or nutrients have been shown to have a beneficial effect on mood, it's your overall
dietary pattern that is most important. The cornerstone of a healthy diet pattern should
be replacing processed food with real food whenever possible.

A Balanced Diet Is a Healthy Diet

To be able to function properly, our body needs all the nutrients that come from
foods, that is proteins, carbohydrates (sugar) and fats, plus vitamins and minerals. To
help maintain a healthy weight and have the best chance to stay in good-health,
balance is key.

The WHO (the World Health Organization) has given recommendations in 5 points
that summarize the basis of nutrition:

1. Eat roughly the same amount of calories that your body uses. Healthy body
weight = “calories in”- “calories out”.
2. Eat a lot of plant foods: vegetables, legumes, whole grains, fruits and nuts.
 3. Limit your intake of fats, preferring the healthier unsaturated fats to saturated fats
and Trans fats.
4. Limit your intake of granulated sugar, ideally less than 10g/day.
5. Limit salt / sodium consumption from all sources

A balanced diet is pleasure

Pleasure and variety are important in a balanced diet. Fatty and sweet foods are
usually the most delicious and can be part of a balanced diet if eaten in moderation. A
balanced diet should bring us our body needs, no more, no less, but it must not be
strictly followed every day; equilibrium can be achieved over several days.
A balanced diet is for everybody

At all stages and conditions of life, we need a balanced diet that can be adapted
while following the same principles, for example:

 Children, elderly people need a little bit more protein and calcium for growth,
maintenance or repairing. Think of eggs, fish, white meat, legumes and dairy
products.
 Students and families might find it expensive and practically difficult to eat lots of
fresh vegetables and fruits. Think of tinned or frozen fruits and vegetables that
are cheap and nutritionally as good as fresh ones.

The Healthy Eating Pyramid

The Harvard Healthy Eating Pyramid represents the latest nutritional science.
The widest part at the bottom is for things that are most important. The food at the
narrow top are those that should be eaten sparingly, if at all. (Healthy Eating 2017)

The Fundamentals of Healthy Eating

While some extreme diets may suggest otherwise, we all need a balance of
protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy
body. You don’t need to eliminate certain categories of food from your diet, but rather
select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting
mood and cognitive function. Too much protein can be harmful to people with kidney
disease, but the latest research suggests that many of us need more high-quality
protein, especially as we age. That doesn’t mean you have to eat more animal products
—a variety of plant-based sources of protein each day can ensure your body gets all the
essential protein it needs.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of
certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as
omega-3s—are vital to your physical and emotional health. Including more healthy fat in
your diet can help improve your mood, boost your well-being, and even trim your
waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can
help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can
also improve your skin and even help you to lose weight.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet
can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or
gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete
calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body’s main sources of energy. But most should come
from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and
refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent
rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat,
especially around your waistline.

Practical Tips for a Healthy and Sustainable Diet

Each of us contributes to the impact that our food system has on the planet. We
can all commit to making the world a healthier place to live, through small but
achievable changes to our diets.
1. Eat more fruits and vegetables
Fruit and vegetables are good for our health, and most come with a low environmental
impact. There are exceptions, as some require a lot of resources to transport and keep
fresh, so eating these less frequently can increase the sustainability of our diets.
Examples include:

2. Eat locally, when in season

Locally-grown foods can be a sustainable choice, if we choose those that are in season
where we live. The cost of producing or storing local foods beyond their natural growing
seasons could be higher than shipping foods that are in season somewhere else.
3. Avoid eating more than needed, especially treats
Consuming only what we need reduces demands on our food supply by decreasing
excess production. It also helps to keep us healthy and avoid excessive weight gain.
Limiting snacking on energy-dense low-nutrient foods and paying attention to portion
sizes are all useful ways to avoid unnecessary overconsumption.

4. Swap animal proteins for plant-based ones

Eating a more plant-based diet also brings health benefits: plant-based food provides
more fiber, and has a lower saturated fat content, both of which can contribute to a
decreased risk of cardiovascular disease.

For meat-eaters, limiting meat consumption to 1-2 times a week, having

meat-free days and choosing more sustainable meats like chicken over beef
can help us reduce our ecological footprint.
For those choosing a vegan/vegetarian diet, combining different
sources of plant-based protein will ensure our protein needs are met.

5. Choose whole grains

Non-refined cereals are generally less resource intensive to produce than refined ones
as they require fewer processing steps. They are also good for health, reducing our risk
of cardiovascular diseases, type 2 diabetes, and overweight.

Whole meal bread, whole grain pasta, unrefined barley, buckwheat and
quinoa, are great choices.
Brown rice is a good substitute for white rice, but it should be enjoyed in
moderation, as a lot of water is used during its production.
6. Choose sustainably sourced seafood
Fish is a good source of healthy omega-3 fatty acids, which contribute to normal vision,
brain function and heart health. However, overfishing is causing wild fish stocks to
become depleted. In order to benefit from the necessary nutrients and reduce pressure
on wild fish stocks:

Consume fish and seafood 1-2 times weekly to provide the

necessary nutrients and reduce pressure on wild fish stocks.
Choose fish and seafood marked with a sustainability label from
certified organizations such as the Marine Stewardship Council.

7. Eat dairy products in moderation

While milk and dairy production has an important environmental impact, dairy products
are an important source of protein, calcium and essential amino acids, and have been
linked to reduced risk of several chronic diseases, including metabolic syndrome, high
blood pressure, stroke, bowel cancer and type 2 diabetes.

Enjoy low-fat unsweetened dairy products daily, but in moderation.

Limit consumption of high-fat cheeses to occasional.
For those of us who choose to eliminate dairy completely, opt for
plant-based drinks that are fortified with vitamins and minerals, like
calcium.

8. Avoid unnecessary packaging

Food packaging, especially when made of non-recyclable materials can have a huge
impact on the environment. We all can reduce the amount of packaged products we buy
(think of bulk apples versus cling-film wrapped ones), or opt for materials that are
biodegradable, fully recyclable, or made from recycled materials.

9. Drink tap water

In Europe, the standards of water quality and safety are high. Instead of buying bottled
water, we can re-fill a reusable water bottle at the tap as many times as we want. Tap
water costs a fraction of the price of bottled water and reduces our ecological footprint.
Making the switch to a healthy diet
Think of planning a healthy diet as a number of small, manageable steps—like
adding a salad to your diet once a day. Keeping your goals modest can help you
achieve more in the long term without feeling deprived or overwhelmed by a major diet
overhaul.
You don’t have to be perfect; you don’t have to completely eliminate foods you
enjoy, and you don’t have to change everything all at once—that usually only leads to
cheating or giving up on your new eating plan. As your small changes become habit,
you can continue to add more healthy choices.

Setting yourself up for success

To set yourself up for success, try to keep things simple. Eating a healthier diet
doesn’t have to be complicated. Instead of being overly concerned with counting
calories, for example, think of your diet in terms of color, variety, and freshness. Focus
on avoiding packaged and processed foods and opting for more fresh ingredients
whenever possible.

Prepare more of your own meals. Cooking more meals at home can help you take
charge of what you’re eating and better monitor exactly what goes into your food. You’ll
eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of
packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and
exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s
important to replace them with healthy alternatives. Replacing dangerous Tran’s fats
with healthy fats (such as switching fried chicken for grilled salmon) will make a positive
difference to your health. Switching animal fats for refined carbohydrates, though (such
as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or
improve your mood.

Read the labels. It’s important to be aware of what’s in your food as manufacturers
often hide large amounts of sugar or unhealthy fats in packaged food, even food
claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and
tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk
food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of
energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet
many of us go through life dehydrated—causing tiredness, low energy, and headaches.
It’s common to mistake thirst for hunger, so
staying well hydrated will also help you
make healthier food choices.

My Plate Plans are available below, use only the plan that is right for you.
Health care provider about an eating pattern and physical activity program that is right
for you.
 Module 4
Do’s and Don’ts in Physical Activities and Exercise
Proper Breathing and Warm-Up/Stretching

Intended Learning Outcome:

At the end of the lesson, the student should be able to:
A. Identify the Dos and don’ts to perform exercise.
B. Know the proper procedure in warm-up and stretching.
C. Appreciate the importance of warm-up and stretching.

It’s important for beginners to form an exercise habit. Doing something daily, even
if its small, helps with consistency, always remember to keep an open mind and remain
flexible when starting a new exercise routine. At times you may find it necessary to
changes your routine slightly. Life is dynamic ride and you’ll find your fitness journey. If
you’re willing to try new things and set reasonable expectation, you’ll reap the rewards
of your fitness program and successfully achieve your fitness goal.

Starting a fitness program doesn’t have to overwhelming when you armed with the
proper tools to get things rolling. Once you’ve committed to getting in shape, there are
several things you can do to ensure you’ll exceed your short and long term fitness goal.
There are also some things you should avoid at all cost to ensure you stay on the path
to fitness and wellness. (Antigone 2014)

You don't have to be a bodybuilder or professional athlete to reap the benefits of

weight training. When done correctly, weight training can help you lose fat, increase
your strength and muscle tone, and improve your bone density. If done incorrectly,
however, weight training won't give you these benefits — and may even lead to injury.

THE DO’S AND DON’T’S of Physical Activity and Exercise

Whether you’re starting out on the road to fitness or are a committed exerciser,
following the correct training protocols is vital. Discover the dos and don’ts of fitness to
help you maintain your motivation and keep yourself injury-free. It is recommended that
you have your health providers and through physical examination before beginning
physical activity program. (Scripps Whittier Diabites Institute 2006)
Proper Breathing

Correct breathing means you breathe in a way that is physiologically optimal for
your body. It’s the way you were designed to breathe; only you were never taught how
to.

Breathing is a necessity of life that usually occurs without much thought. When you
breathe in air, blood cells receive oxygen and release carbon dioxide. Carbon dioxide is
a waste product that's carried back through your body and exhaled. Improper breathing
can upset the oxygen and carbon dioxide exchange and contribute to anxiety, panic
attacks, fatigue, and other physical and emotional disturbances.

Two types of breathing patterns:

1. Thoracic (chest) breathing

Shallow breathing, or chest breathing is the drawing of minimal breath into the

lungs, usually by drawing air into the chest area using the intercostal muscles rather
than throughout the lungs via the diaphragm. Shallow breathing can result in or be
symptomatic of rapid breathing and hypoventilation.

2. Diaphragmatic (abdominal) breathing

Diaphragmatic breathing, or deep breathing, is breathing that is done by

contracting the diaphragm, a muscle located horizontally between the thoracic
cavity and abdominal cavity. Air enters the lungs, the chest does not rise and the belly
expands during this type of breathing.

The Consequences of Sucking at Breathing

Poor breathing habits can give rise to a lot of unexpected adverse effects. Some
of the most crucial ones being:
The nervous system becomes unbalanced — the breath has an immediate impact on
the nervous system and plays a vital role in maintaining a balanced body. A
dysfunctional breathing pattern, for example a short and forced one, results in a tense
body and much higher levels of stress.

The airways get tighter — this makes it harder for the air to travel from the mouth to the
lungs. As a result, your body has to work harder and breathe faster.

The blood vessels constrict — which can lead to higher blood pressure and force the
heart to work harder.

Less energy gets produced — Bad breathing decreases your body’s ability to deliver
oxygen to the cells. The cells get stressed and have to prioritize survival instead of
development.

Every single process in the body is dependent on oxygen. Some of our most
work-intensive organs are:
 The brain — Uses 20% of the oxygen we consume. When there’s a shortage of
oxygen, the brain will work slower, and since the brain regulates a lot of other functions
in the body, these are also affected.
 The heart — constantly active and beating about 100.000 times in a single day,
the heart is a massive consumer of oxygen and shortage in supply means the heart can’t
pump out blood as efficiently. That leads to bad circulation, and cold hands and feet.
 The muscles — Oxygen shortage makes the muscles go stiff, tense, and tired
faster, which naturally has a negative effect on athletic performance.
Now, there are plenty more ways that poor breathing affects our bodies,
including crooked teeth and “cranio-facial abnormalities” but I won’t go into more depth
here. I’m sure you get the point: Proper breathing is important.

The 5 Simple Principles of Proper Breathing

Luckily, changing your breathing habits isn’t all that complicated. All you have to
do is adopt the following five simple principles, and you’ll be sure to make the most out of
the 25,000 breaths you take every day:

1. Breathe through the nose

Every breath you take should go in and out through the nose. You can think of
your nose as a little factory that refines and prepares the air coming in to be used by the
body as efficiently as possible.

2. Breathe with the diaphragm

The air you breathe in through your nose should go all the way down in your belly.
70–80% of the inhaling should be done by the diaphragm so that your breathing is nice
and deep. That has a couple of advantages:
 It helps your lungs with the gas exchange because it’s much more efficient in the
lower parts of the lungs.
 The diaphragm”massages” your liver, stomach, and intestines, giving these
organs a rhythmical balance.
 The lymphatic system, which is important for your immune system, gets the help it
needs to get rid of the waste products from the bowels.
 The pressure in the chest and belly is decreased so that the heart won’t have to
work as hard.
 The chest becomes more relaxed, and so does the neck and shoulders. As a
result, the likelihood of pain in these areas goes down.

3. Breathe relaxed
No matter what you want to do, you’ll do it better if you’re relaxed. Since your
breathing reflects your thoughts and feelings, situations that make you feel tense also
lead to tense and stressed breathing pattern. That way of breathing then leads to a lack
of oxygen which, in turn, makes your body and brain even more stressed.

4. Breathe rhythmically
 Everything has a natural rhythm — the ocean waves, the seasons, the moon.
Your body is no different. The rhythm of your heart is measured in EKG and the brain in
EEG.
The hormones in the body follow our natural rhythm. One example is melatonin
that is released when you’re going to sleep.
Optimal breathing is no different: When everything is in tune, your body functions at its
very best.

5. Breathe silently
Coughing, snoring, sniffling and so on, are suboptimal breaths in disguise.
It’s easy to neglect all these sounds we make, but a breathing pattern that contains a lot
of them puts a considerable strain on the body. The breath loses its rhythm, and we
mess up principle number 4.

How to Breathe Properly

That is important information, but it won’t help you unless you implement the habit
of proper breathing into your life. Here’s how you do that:
1. Create Recurring”Breath Check Triggers”
Choose five naturally occurring triggers to remind you to become aware of your breath
every day. Formulate them as “If → then plans” and spread them out throughout your
day. Here are a few examples:
 If my alarm clock goes off → Then I will check my breathing.
 If I’ve put the last dish in the dishwasher → Then I will check my breathing.
 If I sit down at my desk → Then I will check my breathing.
 If I close my car door → Then I will check my breathing.
 If I turn off my bedroom light → Then I will check my breathing.
 If you find it helpful, you can also use reminders like post-it notes or phone alarms
to remind you.
 The important thing is you pause and adjust your breathing pattern several times
every day.

2. Analyze Your Breathing Habits

To change something, you first need to become aware of what needs to be
changed. So, pay attention to how you breathe in these different situations.
What’s your breath like at different times throughout the day? How does it change as
your mental state changes? How do you breathe when you’re focused? Angry?
Stressed? Driving? Watching TV? And so on.
Try to figure out when your breathing patterns are suboptimal and why it happens.

3. Adjust Your Breathing

Finally, adjust your breathing habits like this:
 Breathe through the nose. Close your mouth and place your tongue up the palate.
 Extend your exhale. Inhale for 2–3 seconds, exhale for 3–4 seconds, pause for 2–
3 seconds and then repeat.
 Be ”proud.” Make sure your body posture is upright.
 Relax. Become aware of any tensions going on at this moment and let them go.
Take a moment right now to adjust your breathing, and it will be much easier to
remember how to do it later. It can be helpful to put memorize these four keywords:
Nose → Exhale → Proud → Relax.

Super-Quick Summary
 Your regular breathing pattern is very likely bad for your body.
 You can feel, function, and perform much better by breathing correctly.
 Proper breathing means breathing through the nose, with the diaphragm, relaxed,
rhythmically, and silently.
 To retrain your breathing habits, create recurring “breath check triggers,” analyze,
and adjust your breathing according to the four keywords:
Nose → Exhale → Proud → Relax.

Warm up & stretching

 To stay safe and get the most out of your workout you must always include a pre-
workout warm-up before you begin and then finish with a cool down to get your body
back into gear.
A warm-up preparation of your body for exercise by increasing your heart rate
and blood flow to your muscles. It doesn't have to be complicated. Just do an easy 5 to
10 minutes of your chosen activity or of easy walking. By raising your heart rate at a
gradual pace, the warm-up helps minimize stress on your heart.
Once your muscles are warm, they're ready for stretching. Stretches can be static or
dynamic. With static stretching, you hold each position for about 10 to 30 seconds. With
dynamic stretching, you move through a full range of motion.

Basic Warm Up/Stretching Exercise

Head and Neck
A strong neck can help prevent problems with your
shoulders, upper back, and arms, too. If you already have
pain in your neck or elsewhere, talk to your doctor before you
start. You will feel some tension in your neck muscles when
you stretch. But you shouldn’t have pain. If you do, stop right
away.

Flexion Stretch: Chin to Chest

Begin each exercise with your neck in midline
position. Your head should be centered and not tilted
forward, back, or to the side. You can do this exercise
while either lying flat on your back or sitting up.
1. Gently bend your head forward while bringing
your chin toward your chest.
2. Stop when a stretch is felt in the back of your
neck.
3. Hold position for 20 seconds.
4. Return to starting
position.
5. Repeat this four
more times for a
total of five
repetitions.

Extension Stretch: Eyes to Sky

Begin each exercise with your neck in midline position. Your
head should be centered and not tilted forward, back, or to
the side. You can do this exercise while either lying flat on
your back or sitting up.
1. Gently bend your head backward so that your eyes are looking up to the "sky."
2. Stop when a stretch is felt in the front of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat this four more times.

Rotation: Side to Side

Begin each exercise with your neck in midline position. Your head should be
centered and not tilted forward, back, or to the side. You can do this exercise while
either lying flat on your back or sitting up.
1. Gently turn your head to the left, looking over your left shoulder.
2. Stop when a stretch is felt in the right side of your neck.
3. Hold position for 20 seconds.
4. Return to starting position.
5. Repeat above stretch four times.
6. Gently turn your head to the right, looking over your right shoulder.
7. Stop when a stretch is felt in the left side of your neck.
8. Hold position for 20 seconds.
9. Return to starting position.
 10. Repeat above stretch four more times.

Arms and Shoulder Warm up/ Stretching

Overhead Triceps and Shoulder Stretch

• Start standing or sitting tall. Bring one arm overhead and drop your forearm behind
you, resting it on your back between your shoulder blades.
• With your other hand, grab right above your bent
elbow and pull gently, until you feel a stretch in your
shoulder and the back your arm. “You never want to pull on
your elbow,” Giordano says.
• Try to keep your bicep close to your ear, and don’t force
it past.
• Hold for at least 30 seconds and then repeat on the
other side.

Cross-Body Shoulder Stretch

• Start standing or sitting tall. Grab one arm above your
elbow with your opposite hand, and pull it across your body
toward your chest until you feel a stretch in your shoulder.
• Make sure to keep your elbow below shoulder height.
• Hold for at least 30 seconds and then repeat on the other
side.

Chest Stretch
• Start standing tall, fingers
interlocked behind you near
your butt.
• Keeping your back
straight and shoulder blades
together, push your arms up until you feel the stretch in
your pecs.
• Hold for at least 30 seconds.

Wrist Extension Stretch

Muscles Stretched: forearm flexors
1. Hold out your arm with the palm facing down.
2. Bend the fingers and palm at the wrist.
3. Grab your fingers with the other hand and pull them back and towards the
body.
4. Hold the stretch.
5. Repeat for the other hand.

Wrist Flexion Stretch

Muscles Stretched: forearm extensors
1. Hold out your arm with the palm facing down.
2. Drop the fingers and palm at the wrist.
3. Grab your fingers with the other hand and pull
them towards the body.
4. Hold the stretch.
5. Repeat for the other hand.
Forearm rotation
Starting position:
• Position as above, hands rose to shoulder
height.
• Exercise (Perform dynamic forearm
rotation at the elbow):
• 30 seconds inwards.
• 30 seconds outwards.

Arm rotation
Starting position:
• Place your legs at shoulder-width,
• Keep your arms straight at your sides.
• Exercise (Perform both arms rotation simultaneously):
• 20 times clockwise,
• 20 times counter clockwise,
• 20 times in opposite directions.

Shoulders rotation
Starting position:
• Place your legs at shoulder-
width.
• Keep your arms straight at
your sides.

Exercise: 20 REPETITIONS
• Perform both shoulders
rotation clockwise and counter
clockwise.

Torso swings
Starting position:
• Stand with your legs straight,
• Place your feet at shoulder-width,
• Bend your torso forward 90 degrees,
• Raise both arms straight to the outside.
Exercise: 15 REPETITIONS TO EACH SIDE
• Perform the most extensive movements
to the left and to the right.
• Look at the hand you are lifting.

Torso bends
Starting position:
• Place your feet at shoulder-width,
• Keep your knees straight while
performing the exercise.
Exercise: 40 REPETITIONS
• Count the bends made to the left leg 1,
the right leg 2 and straightening the body 3.
• Join your legs and try to touch your
forehead to your knees (stay like this for a
few seconds).

Hips rotation
Starting position:
• Place your hands on your hips
and your head straight.
Exercise: 10 REPETITIONS
• Perform extensive hips rotation.
• Perform the exercise 10 times
clockwise and 10 times counter
clockwise.

Knees rotation
Starting position:
• Place your feet slightly apart, and hands on
hips.

Exercise: 10 REPETITIONS FOR EACH LEG

• Raise your knee-bent
leg.
• Perform knee rotation
to the right and to the left.
• Change the leg.

Feet rotation
Starting position:
• Place your feet slightly
apart, shifting your body weight
on one foot, stand on the toes of
your other leg.

Exercise: 10 REPETITIONS FOR EACH LEG

• Perform rotation of the raised foot clockwise and counter clockwise.
• Change the leg.