AsViva E3 Benutzerhandbuch Seite 69

EXERCISE INSTRUCTIONS
Head Rolls:
Place your head to the right and hold the position for a moment.
As you do this, feel your left neck muscles being stretched. Next,
rest your head on the back of your neck, tuck your chin up and
open your mouth. Then place your head to the left, and feel your
right neck muscles stretch. Finally, place your chin as far as you
can on your chest, and hold the position again for a moment.
Stretching the muscles of the back of the thigh:
Sit on the floor and stretch your right leg. Angle your left leg so
that the sole of your foot touches the inside of your right thigh.
Now bend forward as far as you can and try to touch the toes on
your right leg. Hold this position for 15 seconds. Then repeat the
exercise with your left leg.
Inner thigh muscle stretch:
Sit on the floor and angle your legs so that the soles of your feet
are touching, with your knees pointing outward. Now pull your
feet toward your body as far as possible without lifting them off
the floor. Slowly press your knees down. Hold this position for 15
seconds.
Lateral Stretch:
Stretch your arms upwards. Now try to stretch your right arm up
as far as you can, feeling your right side being stretched. Hold
this position for a moment. Then repeat the exercise with your
left arm.
Stretching the calf muscles and Achilles tendon:
Lean against a wall with your palms and place your right foot as
far back as possible with your knee depressed. Your left leg is
bent, and your left knee is about below your pelvis. Now move
your hips toward the wall so that you feel the stretch in your right
calf. Do not lift your heel while doing this. Hold this position for
15 seconds. Then repeat the exercise with your left leg.
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