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Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4 to 5 times.
2. Rotate your head slowly, first in one direction,
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards.
If you bend your upper body forwards at the
same time, all your muscles will be maximally
warmed up.
2. Rotate both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Rotate your right and left arms alternately
forwards and then, after one minute, backwards.
Important: don't forget to keep
breathing steadily!
Leg muscles
1. Stand on one leg and lift the other leg with
your knee bent approx. 20cm off the floor.
2. First rotate your raised foot in one direction,
and then change direction after a few seconds.
3. Then switch to your other leg and repeat this
exercise.
4. Lift your legs one at a time and take a few
steps in place. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Exercise suggestions
Below are some of the many possible exercises.
Pelvic tilt (Fig. A)
Starting position
1. Sit upright on the product and place your feet
on the floor, shoulder-width apart.
2. Cross your arms at the back of your neck.
Your elbows are pointing outward.
End position
3. Tighten your abdominal muscles and pull your
shoulder blades toward your spine.
The shoulders remain lowered and relaxed.
4. Alternate between slowly tilting your pelvis
forward and backward. The product will
move along with your movements.
18
GB/IE
5. Repeat this exercise 10 to 15 times for
three sets.
Important: maintain body tension and
keep your upper body upright during
the exercise.
Back stretcher (Fig. B)
Starting position
1. Lie with your stomach on the product.
2. Stabilise your posture with the balls of your
feet on the floor.
3. Stretch your arms out forward and tighten
your buttock and abdominal muscles.
End position
4. Raise your arms and upper body until your
back is straight. Your lower back remains
almost straight while doing so.
Make sure that you do not arch your back.
5. Your head is an extension of your spine and
your shoulders are lowered.
6. Maintain bodily tension and then lower your
upper body again.
7. Repeat this exercise 10 to 15 times for
three sets.
Important: maintain body tension and
keep your head aligned with your spine
during the exercise.
Press-up (Fig. C)
Starting position
1. Lie down in the press-up position with your
legs on the product.
2. Keep your body straight and tighten your
buttock and abdominal muscles.
End position
3. Lower your upper body to do a press-up.
Your elbows are pointing slightly outward and
your hands remain under your shoulders.
4. Maintain bodily tension and then raise your
upper body again.
Make sure that your upper body remains straight
and your head is aligned with your spine.
5. Repeat this exercise 10 to 15 times for
three sets.
Important: always keep your back
straight during the exercise.
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