BOSU Ballast Ball Mode D'emploi page 18

4. Back Stretch
Stand with your legs shoulder width apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go. Hold for
20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in front of
you and keep that foot flat against the ground. With your hands
resting lightly on your thighs, bend your back leg and lean forward
slightly from your hips until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint rather than bending
at your waist. Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks and Hips Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. Keeping both shoulders flat on
seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your hands on your ankles. Lean forward from
the waist and press down lightly on the inside of your knees. You
should feel a stretch in the muscles of your inside thigh. Hold for
20 to 30 seconds and release.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing forward and
with your knees slightly bent. Let your arms hang relaxed on either side
of your body. Expand your chest and pull your shoulders back. Bend your
elbows slightly and clasp your hands behind your back. Slowly straighten
your arms as you lift your hands upward. Raise your hands upward until
you feel mild tension in your shoulder and chest region. Hold for 20 to 30
seconds. Lower your arms to their original position and bend your elbows.
Release your hands and return them to your sides.
the floor, gently grasp the bent knee with your
hands and pull it over your body and towards the
ground. You should feel a stretch in your hips,
abdominals and lower back. Hold for 20 to 30
• 16 •