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Verfügbare Sprachen
Verfügbare Sprachen
A training programme
Now bear in mind that it is your body that you are working with. Follow the instructions you have received,
work quietly and carefully, and be sensitive to the signals of your body. For best result it is necessary that
you can relax and take some deep breaths between the different parts of your movements/exercises.
"Repeat" will return in many parts of the instruction. It is for you to decide if you want to repeat the
exercises one time or more. An easy start is recommended. Increase your muscular tension when you repeat
a exercise!
Think positively. Start now!
The numbers to the left are referring to the pictures on page 3.
2. Adjust the length for correct balance and lock the catch.
3. Step on to the foot rest and tighten the foot rolls to your insteps.
4. Press down the locking devices and press yourself backwards to the horizontal position.
5. Take some deep breaths. Breathe in, hold your breath, breathe out slowly and try to relax.
Stretch out with your hands pressed against the handles. Repeat!
6. Continue to 15° inclination, which is the first position with your head lower than your feet.
The following exercises are to be performed in this position.
7. Stretch out from top to toe, with your arms down over your head. Then fold your hands on your
stomach. Take some deep breaths. Relax.
If you feel comfortable after some deep breaths, you are ready to start with the movements. If you don' t
feel comfortable, return to horizontal position. Relax. After a short break, try again. If you still don' t feel
comfortable, finish the exercise (according to points 19 - 22), and step down carefully from the table.
8. Press the upper side of your feet against the foot rolls with straight knees. Hold for a moment.
Relax. Take some deep breaths. Repeat.
9. Lift one knee as high as you can. Keep the other leg straight. Hold for a moment.
Slowly bring your leg down. Lift the other knee.
Relax. Take some deep breaths. Repeat.
10. Lift your seat from the back rest and pinch. Hold for a moment. Lie down.
Relax. Take some deep breaths. Repeat.
11. Cross your arms over your chest. Roll up on one shoulder and stretch your back. Hold for a moment. Lie
down for a moment. Roll up on the other shoulder. Hold for a moment, then down on your back.
Relax. Take some deep breaths. Repeat.
12. Stretch your arms and hold the palms of your hands slightly pressed together over your stomach. Slowly
bend your back upwards. (Note! No sit-up!) Hold for a moment. Lie down.
Carry out the movement with your hands stretched at first over the right handle, then over the left one.
Relax. Take some deep breaths. Repeat.
13. Press your head against the back rest and lift your shoulder blades. Hold for a moment. Lie down.
Relax. Take some deep breaths. Repeat.
14. Stretch out your arms. Twist your arms as far as you can towards both sides. Spread your fingers and
clench your hands alternately while twisting. Move your outstretched arms between five different
positions and carry out the movements.
Relax. Take some deep breaths. Repeat.
15. Put your hands on your shoulders. Roll your shoulders slowly forwards and backwards.
Relax. Take some deep breaths. Repeat.
16. Clasp one wrist and pull the arm over your head in the length direction of the table. Do the same with
the other arm. Relax. Take some deep breaths. Repeat.
17. Put your hands on your stomach. Turn your head as far as possible towards each side.
Relax. Take some deep breaths. Repeat.
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