Skandika Fitness SF-2070 Instructions De Montage Et Mode D'emploi page 5

Tibialis anterior/shin
• In doggy style position, put roll under your shin as shown
• Apply pressure to tibialis anterior muscle
• Roll from knee to ankle
• To intensify this exercise, place your other leg on top of the leg
you are rolling
• Roll to the outside to massage peroneus muscle.
Back extension
• Lay down on the oor with face down and arms stretched out
above your head. Place your wrists on the roll as shown.
• Press down your wrists and squeeze your shoulder blades
together slowly.
Lift your chest off the ground
• Lower your chest and then repeat
Teres minor / Lats
• Lay down on one side with shoulder perpendicular to the oor
• Place roll under the lower armpit
• With your arm bent, roll from top to bottom, which is a quite short
movement
• With your arm straight, roll over your Lats from bottom to top.
Hip exors
• Lay down (face down) on roll as shown
• Place roll under one side of your hip
• Slowly roll up & down in a short movement
• Roll to the outside of the hip to include lateral areas
• Change ends and repeat for the other hip exor
Visit our website
for further information
www.skandika.com
Scan the QR code
with your smartphone
5