Then perform static stretches (holding a stretch position for up to 60 seconds) for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back
Kenako dziwongoleni katumba, mtsepha wa tchafu, hipi ,minyewa ya m’mikono komanso phewa, khosi ndi m’musi mwa nsana mutaima malo amodzi kwa masekondi makumi asanu ndili khumi limodzi.