Crivit HG02128A Instructions D'utilisation Et Consignes De Sécurité page 14

5. Inner thigh
1. Lie on the floor and spread one leg. Half your
stomach is now on the floor.
2. Draw in your knees and hip until they are at a
90 degree angle.
3. Place the product on your inner thigh, perpen-
dicular to the bent leg. The bent leg lightly rests
on the product and your bent elbow is under
your shoulder joint.
4. Raise your upper body and move the upper
half of your pelvis and your leg back and forth.
5. Tighten your abs.
6. Be sure the movements are slow and
controlled, then switch sides.
6. Front thigh
Divide your thigh into 2–3 areas for this exercise
and treat these successively. This will keep the
movements smaller for more effective treatment.
1. Lie on your stomach and support yourself on
your forearms, making a plank.
2. Place the product horizontal under your thighs.
3. Ground the toes into the floor and tighten your
abs and glutes. Be sure the weight is evenly
distributed across your toes.
4. Draw your shoulder blades into the spine and
verify the elbows are located under the shoul-
der joints.
5. Slowly roll back and forth – from the hips to
the knees.
IMPORTANT: Your head is in extension of
the cervical spine during this exercise.
Be sure not to tighten the head muscles too
much.
7. Back of the thigh
Divide your thigh into 2–3 areas for this exercise
and treat these successively. This will keep the
movements smaller for more effective treatment.
1. Lie on your back and support yourself on your
forearms, making a plank.
2. Place the product horizontal under your thighs.
3. Ground the heels into the floor and tighten
your abs and glutes. Be sure the weight is
evenly distributed across your heels.
14 GB/IE
4. Draw your shoulder blades into the spine and
verify the elbows are located under the shoul-
der joints.
5. Slowly roll back and forth – from the hips to
the backs of the knees.
IMPORTANT: Your head is in extension of
the cervical spine during this exercise.
Be sure not to tighten the head muscles too
much.
8. Calves
1. Sit on the floor with your legs extended and
place the product horizontal under your calves.
Lightly rest your legs on the product.
2. Support yourself with your arms.
3. Tighten your arms and abs.
4. Raise your upper body, push the sternum out
and draw the shoulder blades into the spine.
5. Raise your bum and slowly roll the product
back and forth across your calves. The move-
ment is coming from the backs of the knees.
IMPORTANT: Your upper body is raised
during this exercise and the shoulders back.
One legged version:
1. Sit on the floor the same as for the calf
exercise.
2. Place the product horizontal under one calf
and place the other leg next to it with the knee
bent. The extended leg is lightly resting on the
product.
3. Tighten your arms and abs.
4. Raise your upper body, push the sternum out
and draw the shoulder blades into the spine.
5. Raise your bum and slowly roll the product
back and forth across your calf. The foot of the
supporting leg maintains contact with the floor
the entire time and the movement is coming
from the back of the knee.
6. Switch sides.
IMPORTANT: Your upper body is raised
during this exercise and the shoulders back.