DS Produkte Z 00161 Mode D'emploi page 30

EN 30
Upper Body Twist
Stand with your feet slightly wider than shoulder width apart. Fix
your gaze on a point in front of you and keep your upper body
straight. Lift your arms up to the side and bend your elbows.
Now rotate your upper body slowly as far as you can, fi rst to the
right and then to the left. While doing so maintain your gaze on
the fi xed point. Ensure that you only rotate as far as your body
will tolerate, taking care to avoid injuring yourself. Try to per-
form the movement dynamically. Duration: at least 30 seconds.
Side Bends
Stand with your feet slightly wider than shoulder width apart.
Fix your gaze on a point in front of you and keep your upper
body straight. Now incline your upper body slowly as far as you
can, fi rst to the right and then to the left. At the same time lift
the opposing arm over your head. While doing so maintain your
gaze on the fi xed point. Ensure that both feet are kept fi rmly on
the ground and that you do not lean over too far to one side, in
order to avoid injury. Try to perform the movement dynamically.
Duration: at least 30 seconds.
Arm Swings
Stand with your feet slightly wider than shoulder width apart. Fix
your gaze on a point in front of you and keep your upper body
straight. Now lift your outstretched arms slowly to the front and
swing them in a large circle, rotating your arms over your head
and behind you. While doing so maintain your gaze on the fi xed
point. Try to perform the movement dynamically. Repetitions:
5-10 times per direction.
Knee Bends
Stand with your feet slightly wider than shoulder width apart.
Fix your gaze on a point in front of you and keep your upper
body straight. Now bend and stretch your knee slowly. While
doing so maintain your gaze on the fi xed point. Ensure that you
keep your back straight and that both feet are kept fi rmly on the
ground. Use your arms if necessary to maintain balance, by
stretching them straight out at right angles to the front. Repeti-
tions: 5-10 times.
Forward Bends
Sit upright on a chair and position your feet slightly wider than
shoulder width apart. Now bend forwards slowly and hold this
position for 3-5 seconds, before you straighten up again. Let
your arms hang down loosely. Ensure that you keep your back
straight and only rotate forward as far as your body will tolerate,
to avoid injuring yourself. Repetitions: 3-10 times.