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General training notes
• The following exercises are only a selection.
You can find more exercises in the relevant
specialist literature.
• Warm up well before each training session.
• Do not train if you feel ill or unwell.
• If possible have an experienced physiothera-
pist show you how to carry out the exercises
correctly before you start.
• Only carry out the exercises for as long as
you feel good or for as long as you can carry
them out correctly.
• Wear comfortable sports clothing and shoes.
• Stretching can be uncomfortable but it should
not be painful.
• Please ensure that you hold the band securely
and safely. Use the loops in order to prevent
the band slipping out of your hand during
exercising.
Stretch each side 3 or 4 times for 30 to
40 seconds.
Warming up
Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2-3 times each.
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle 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 the
muscles are warmed up optimally.
2. Circle 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. Circle your right and left arms alternately for-
wards and then after one minute backwards.
Important: Don't forget to continue
breathing steadily throughout!
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Suggested exercises
Some of many exercises are described below.
Straight abdominal muscles and
upper arms (fig. C)
Starting position
1. Place your knees on the knee pad and sup-
port yourself on the tips of your toes.
2. Hold the article in front of you with both
hands. Your elbows are slightly bent and are
below your shoulders.
End position
3. Tense your buttock and stomach muscles and
pull your shoulder blades into your spine.
4. Slowly roll the article straight forwards.
5. Hold your head as an extension of your spine
and do not overextend your head.
6. Only lower your upper body and your pelvis
to the extent that they do not touch the floor
and you can keep your body tensed.
7. After a short pause in the end position roll
your upper body back to the starting position.
8. Repeat this exercise 10-15 times for three sets.
Important: Keep your stomach muscles
tensed throughout in order to stabilise
your lumbar spine. Carry the exercise
out slowly in order to guarantee con-
trolled movement.
Stomach muscles (fig. D)
Starting position
1. Place your knees on the knee pad and sup-
port yourself on the tips of your toes.
2. Hold the article in front of you with both
hands. Your elbows are slightly bent and are
under your shoulders.
End position
3. Tense your buttock and stomach muscles and
pull your shoulder blades into your spine.
4. Slowly roll the article straight forwards.
5. Hold your head as an extension of your spine
and do not overextend your head.
6. Only lower your upper body and your pelvis
to the extent that they do not touch the floor
and you can keep your body tensed.
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