Moderate Bar Pull 1. Hold a secure object with both hands together at waist height. 2. Keeping your hands fixed, slowly take your feet backward, keeping them shoulder-width apart, toes pointing toward your hands, with your feet flat on the floor. 3. Exhale, extending your buttocks backward, keeping your arms and legs straight. 4. Repeat again, aiming to point your feet toward each other.
Moderate Sit on Heels 1. Avoid this stretch if you suffer with any knee problems. 2. Elevate your feet with a rolled towel, and then slowly sit your buttocks back onto your heels. 3. Concentrate on keeping your knees and ankles together, with your feet pointing directly behind you. 4. While in this position, you can pull upward on your toes to increase the stretch along your shin.
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