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4. Pull your shoulder blades in towards your
spine. Your head is an extension of your spine
and your shoulders should stay down.
5. Hold this position for a moment and then re-
turn slowly to the starting position. Please
ensure that you keep your elbows slightly
bent.
6. Repeat this exercise 10 -15 times for 3 sets
and then change legs.
Important: Please ensure that your
spine is straight and your upper arms
stay close to your upper body.
Strengthening your straight abdo-
minal muscles (figure O)
Caution! Please pay attention to
the maximum extension length
Attach the article to the lower part of the door
frame as illustrated.
Starting position
1. Lie on your back and hook your feet under
the article. Bend your legs.
2. Fold your arms across your chest.
End position
3. Tense your stomach muscles and slowly pull
your upper body upwards. Your lower back
should stay down throughout. Pull your shoul-
der blades towards your spine. Your head is
an extension of your spine and your shoulders
stay down.
4. Hold this position for a moment and then
return slowly to the starting position.
5. Repeat this exercise 10 -15 times for three
sets.
Important: Please make sure you
maintain body tension throughout the
exercise. Hold your head as an extensi-
on of your spine and keep your shoul-
ders down.
Strengthening arm muscles
(figure P)
Caution! Please pay attention to
the maximum extension length
Attach the article to the upper part of the door
frame as illustrated.
Starting position
1. Stand under the middle of the article with
your legs hip-width apart. Your upper body is
upright and your knees slightly bent.
2. Grip the loops of the training bands and
hold one arm at shoulder height and angled.
Extend the other arm forwards. Do not extend
the arm fully. The backs of your hands are
facing upwards.
End position
3. Tense your arm muscles and pull the training
bands forwards alternately. Your head is
an extension of your spine and your shoulders
should stay down.
4. Hold this position for a moment and then
return slowly to the starting position.
5. Repeat this exercise 10 -15 times for three
sets.
Important: Please ensure that your
upper body is straight during the exer-
cise and that your extended arm stays
slightly bent.
Stretching
Take sufficient time after each training session
to stretch. The following illustrates a simple
exercise for this purpose. You should carry out
the stretching exercise 3 times on each side for
15-30 seconds.
Neck muscles
1. Stand in a relaxed position. Pull your head
gently to the left and to the right using one
hand. This exercise stretches the sides of your
neck.
Arms and shoulders
1. Stand up straight with your knees slightly
bent.
2. Put your right arm behind your head until your
right hand is between your shoulder blades.
3. Hold your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand up straight and lift one foot off the
ground.
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