Stretching Exercises - Vitalmaxx QF-893 Gebrauchsanleitung

EN

Stretching Exercises

These exercises involve light but targeted movements which are designed to awaken the
body, gently stimulate your circulation and make your joints supple. Perform all exercises
several times before and after each training session and only after doing the warm-up
exercise.
1. Calves
2. Thigh (1)
3. Thigh (2)
4. Back (1)
5. Back (2)
Lean against a wall with both hands. Bend your right leg slightly and
keep your left leg straight. Slowly push your left heel right down onto
the fl oor. Stay in this position for 15 to 20 seconds. Repeat the exercise
for your right leg.
With your face towards the wall, move your right or left leg forward as
shown. Bend your hips and support your own weight with both hands.
Keep your legs straight. Stay in this position for 15 to 20 seconds.
Repeat the exercise for your other leg.
Support yourself against a wall with your right hand and grab your left
foot with your left hand as shown and slowly pull it up to your buttocks.
Pull the foot behind the buttocks and not to the side. Stay in this
position for 15 to 20 seconds. Repeat the exercise for your right leg.
Stand up straight and place your right arm behind your head. Grab
your right elbow with your left hand. Pull slightly while your upper body
is bent to the left, but do not drop your hips. Stay in this position for
15 to 20 seconds. Repeat the exercise for the other side.
Lying on the fl oor on your back, cross your right leg over
your left leg as shown. Carefully pull your right knee
towards the fl oor without lifting your shoulders off the fl oor.
Relax the muscles while stretching. Stay in this position
for 15 to 30 seconds. Repeat the exercise for the left side.
20