Operation Manual

WARM‐UP/STRETCHING/COOL‐DOWN

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Asuccessfulexercisesessionbeginswithwarmingupexercisesandendswithexercisesforcoolingdown

andrelaxing.Thesewarmingupexercisesprepareyourbodyforthesubsequentdemandsmadeuponit.

Thecoolingdown/relaxationperiodaftertheexercisesessionensuresthatyoudonotexperienceany

muscularproblems.Pleasepayattentiontothefollowingpoints:

• Carefullywarmupeverymusclegroupyouwillbeusingintheexercisesessionforabout5to10

minutes.Thestretchingexercisesarecarriedoutcorrectlyifyoufeelacomfortabletensioninthe

correspondingmuscle.

• Speeddoesnotplayaroleduringthestretchingexercises.Fastandjerkymovementsmustbe

avoided.

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Neckexercises(1)

Tiltyourheadtotherightandfeelthetensioninyourneck.Slowlydropyourheaddowntoyourchest

inasemicircleandthenturnyourheadtotheleft.Youwillfeelacomfortabletensioninyourneck

again.Youcanrepeatthisexercisealternatelyseveraltimes.

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Exercisesfortheshoulderarea(2)

Lifttheleftandrightshouldersalternately,orliftbothshoulderssimultaneously

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Armstretchingexercises(3)

Stretchtheleftandrightarmsalternatelytowardstheceiling.Feelthetensionintheleftandrightsides

ofyourbody.Repeatthisexerciseseveraltimes.

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Exercisesfortheupperthigh(4)

Supportyourselfbyplacingyourhandonthewall,thenreachdownbehindyouandliftupyourrightor

leftfootasclosetoyourbuttocksaspossible.Feelacomfortabletensioninyourfrontupperthigh.

Maintainthispositionfor30secondsifpossibleandrepeatthisexercise2timesforeachleg.

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