Arabic → English transcript

Move the feet

inward and outward

eight times.

Second exercise, we raise the right foot

then the left, as shown. Two.

Third exercise,

raise the foot upward. One.

The left foot.

And we repeat eight times. We try to keep the foot as straight as possible.

Last time, eight.

Fourth exercise, we bend the feet

and place the right foot on the left foot.

Like this. If there is pain in the foot,

on the top of the foot,

if there is pain on the top of the foot,

we try to touch the other foot with the heel.

Now the fifth exercise, from the same position, we bend the body to the left,

as far as possible, and then to the right.

Of course, we do the exercise very calmly and without straining.

We do the exercise without any hurry, very calmly, until we get the desired

benefit from the exercise, God willing. We stretch the body and bend the foot

as shown in front of you.

And we pull as much as we can until…

seventh exercise,

we pull both feet

toward the body and then stretch.

Very calmly, and we try not to rush. Now we stretch our arms

to the side, and we do the exercise as shown.

To the left and then to the right.

This exercise works on

relaxing the muscles,

the back. And now

the eighth exercise,

we start moving the foot

inward toward the body, without moving the hands.

And we repeat it eight more times.

Now the ninth exercise, we stretch the foot back as much

as possible. Right, then left,

and we repeat eight times the same way. We try to stretch our foot as far as we can.

The next exercise, which is number ten, we stretch the arm and the foot opposite

each other.

The right with the left and the left with the right.

And we try to stretch our body as much as we

can.

Three.

The last exercise, exercise number eleven, which is called the cat movement.