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Pre-Exercise and Exercises                        5                       

Exercises 

                        6  

Preparing   for   Use   /   Pre-­‐Exercise   

A   balance   board   may   be   awkward,   at   first,   to   use.   

It   is   recommended   for   beginners   to   have   a   second   person   on-­‐hand   while   
learning   to   balance   on   the   board.      A   second   person   provides   support   when   
gelng   on   and   off   the   balance   board.         

Do   not   afempt   to   exercise   alone   unless   you   are   comfortable   on   the   
balance   board.   

Exercise   #2   –   Leg   Li@s,   front   

Balance   on   one   leg   near   the   center   of   
the   balance   board.      Straighten   that   leg   
and   point   toe   forward.   

Bend   opposite   leg   and   liT   off   the   floor   

slightly   in   front   of   the   body.      See   
ion.   

Tighten   abdominal   muscles   and   liT   the   
leg   up   and   down   20   +mes.   

Aim   for   20   front   leg   liTs   in   3   sets   to   

strengthen   your   quads   and   core   muscles.   

Exercise   #1   –   Rocking   Balance

   

Stand   both   feet   on   edge   of   the   balance   board   
with   equal   weight   on   both   feet   keeping   your   
knees   slightly   bent.      See   ion.      

Start   slowly   transferring   your   weight   from   foot   to   

foot   while   maintaining   balance   and   control.   

Rock   back   and   forth   trying   not   to   have   the   edge   
of   the   balance   board   touch   the   floor.   

Exercise   #3   –   Leg   Li@s,   side   

Balance   on   one   leg   near   the   center   of   the   
balance   board.      Straighten   that   leg   and   point   
toe   forward.   

Straighten   the   opposite   leg   and   liT   off   the   

floor   to   the   side.      See   ion.         

Tighten   abdominal   muscles   and   liT   the   leg   
up   and   down   sideways   20   +mes.      

Aim   for   20   side   leg   liTs   in   3   sets   to   
strengthen   your   quads   and   core   muscles.   

Exercise   #4   -­‐   TwisJng   

Balance   both   feet   on   the   balance   board   with   
equal   weight   on   both   feet   keeping   your   knees   
slightly   bent.            

Twist   your   torso   using   your   arms   to   maintaining   

balance   and   control.      See   ion.   

Twist   for   1   minute.      Try   working   up   to   10   
minutes.   

1 866 558 8096

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AFTER SALES SUPPORT

MODEL: 44916

1 866 558 8096

[email protected]

AFTER SALES SUPPORT

MODEL: 44916

Summary of Contents for 44916

Page 1: ...T service eurocentra net 1 866 558 8096 MODEL 44916 YEAR WARRANTY 2 Now you have purchased a CRANE product you can rest assured in the knowledge that as well as your 2 year parts and labor guarantee you have the added peace of mind of dedicated helplines ...

Page 2: ...s 2 year warranty and an outstanding aTer sales service through our dedicated Helpline We hope you will enjoy using your purchase for many years to come If you require technical support or in the unlikely event that your purchase is faulty please telephone our Helpline for immediate assistance Faulty product claims made within the 2 year warranty period will be repaired or refunded free of charge ...

Page 3: ... for your ankle with your hand Stand up straight and feel a slight pull along the front of your thigh and hip Hold the stretch for 20 30 seconds release and repeat on the other leg Be careful not to strain your knee the goal is not to touch your heel to the bufock but rather to stretch the thigh Calf Achilles Stretch Stand about an arm s length from a wall chair or other sturdy object Lean forward...

Page 4: ...th equal weight on both feet keeping your knees slightly bent See illustra on Start slowly transferring your weight from foot to foot while maintaining balance and control Rock back and forth trying not to have the edge of the balance board touch the floor Exercise 3 Leg Li s side Balance on one leg near the center of the balance board Straighten that leg and point toe forward Straighten the opposi...

Page 5: ...eturn to a standing posi on Aim to repeat 20 mes in 3 sets to strengthen lower body Exercise 8 Pro Dip Grip the outer edges with your hands and liT your bufocks off the floor See illustra on Slowly raise and lower your bufocks off the floor making sure you back doesn t touch the balance board Keep your shoulders down Aim for 20 pro dips in 3 sets to strengthen your triceps shoulders and back Exercise ...

Page 6: ...rs with dated proof of purchase The warranty is void if the defect is due to accidental damage misuse abuse neglect improper repair or altera on by unauthorized persons or failure to follow opera on instruc ons provided with the product This warranty does not apply to commercial use The warranty is non transferable and applies only to the original purchase and does not extend to subsequent owners ...

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