Reverse Crunch - Skandika Fitness SF-2070 Instructions De Montage Et Mode D'emploi

Spine massage
• Place the roll parallel under your spine, feet at on the oor and
legs spread apart for more stability
• Place your hands behind your head with your elbows pointing out-
wards
• Roll from side to side to release muscle tension
• Hold each position for approx. 30 seconds.

Reverse crunch

• Lay down the oor and place roll under the lower back as shown
• Place arms at your sides with palms at on the oor
• Bend your knees, slowly bringing them towards your chest and then
slowly move back to initial position
• Repeat
Bridge
• Lying on your back, place your feet on the roll with your knees bent
and hands at at your side
• Slowly raise your hips up off the oor, proceed from lower to upper
back
• Continue until your shoulders and knees are aligned in one line
• Slowly lower your back again downwards to the oor and repeat.
Peroneals
• Place the outside of your calf on top of the roll
• Place your upper leg in front of roll and rest on your elbow
• Start rolling from the knee down towards your foot
• To intensify this exercise, place your other leg on top of the leg you
are rolling.
Calf rolling
• Place calf on top of foam roll
• Roll from the top of the calf to the top of the Achilles tendon
• To increase pressure, place opposite leg across on top of rolling leg
• Pay attention, that your toes pointing outwards and upwards
• Repeat
4
Exercise manual