HMS MP6590 Bedienungsanleitung Seite 24

WARM UP AND COOL DOWN ROUTINE
EN
HEAD ROLLS
SHOULDER LIFTS
your right shoulder.
SIDE STRETCHES
QUADRICEPS STRETCH
INNER THIGH STRETCH
TOE TOUCHES
HAMSTRING STRETCHES
CALF/ACHILLES STRETCH
24
Rotate your head to the right for one count, you should feel a stretching sensation
up the left side of your neck. Then rotate your head back for one count, stretching
your chin to the ceiling and letting your mouth open. Rotate your head to the left
for one count, then drop your head to your chest for one count.
Lift your right shoulder toward your ear for one count. Then lift your left shoulder
up for one count as you lower
Open your arms to the side and lift them until they are over your head. Reach your
right arm as far toward the ceiling as you can for one count. Repeat this action with
your left arm.
With one hand against a wall for balance, reach behind you and pull your right foot
up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and
repeat with left foot.
Sit with the soles of your feet together and your knees pointing outward. Pull your
feet as close to your groin as possible. Gently push your knees toward the floor.
Hold for 15 counts.
Slowly bend forward from your waist, letting your back and shoulders relax as you
stretch toward your toes. Reach as far as you can and hold for 15 counts.
Extend your right leg. Rest the sole of your left foot against your right inner thigh.
Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then
repeat with left leg.
Lean against a wall with your left leg in front of the right and your arms forward.
Keep your right leg straight and the left foot on the floor; then bend the left leg and
lean forward by moving your hips toward the wall. Hold, then repeat on the othe r
side for 15 counts.
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