bend

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Sit alongside the wall with legs parallel to it, and bend knees.
Bend knees to 45 degrees, make soft fists and bend elbows to 90 degrees.
Release and relax into stretch - to come out, bend knees, draw in feet and roll over to one side then ease to sitting.
Keep knees straight throughout exercise or bend knees slightly only during stretch.
Slowly bend knees 45 to 90 degrees while raising both arms over head.
Soften knees, ease forward from hips, put hands to floor either side of feet (initially you may need to bend knees to accommodate this position)
Bend knees and try to touch the floor on either side of your toes.