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10 ท่า เหยียดร่างกาย
10 ท่า เหยียดร่างกาย
10
10
(Stretching)
3
)
1030
(LowBack)
(Handsbehindthighs)
(Pullkneetochest)
(Presslowbackintofloor)
(Hamstring)
(Keepkneesstraight)
(Presschesttothigh)
(Eyesfocusedonfeet)
(Groin)
(Keeplowbackflat)
(Eyesfocusedonfeet)
(Presskneestowardsfloor)
(Calves)
(Keeplowbackflat)
(Backlegiskeptstraight)
(Gentlypresships
forward)
(Quadriceps)
(Holdontothewallforbalance)
http://www.thairunning.com/10_basic_stretching.htm
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11/6/2558
10
(Grasplegabovetheankles)
(Pulllegup
andback)
(Torso)
(Kneesshoulderwidthapartandslightlybent)
(Pullelbowsbehindhead)
(Bendfromhipsto
theside)
(UpperBack)
(Interlacefingersat
shoulderheight)
(Turnpalmsoutward)
(Extendarmsforward)
(Chest)
(Interlacefingersbehindback)
(Gentlyliftarmsup)
(Triceps)
(Bendarmoverhead)
(Graspelbowofarm)
(Gentlypushelbowdown
(Neck)
(Eyesfocusedforward)
(Tiltheadtotheside)
(Eartoshoulder)
:www.drkoop.com
47
http://www.thairunning.com/10_basic_stretching.htm
2/2