10
GB
Stretching the front thigh muscles
(Fig. I)
Stand straight and tighten your tummy muscles
and buttocks, so that your back stays straight
(avoid hollow back). Keep the tension while you
bend your leg at the knee to the back and grasp
the ankle. Pull the foot towards your buttocks.
Keep your knees parallel.
You should feel this exercise in the front of the
bent leg.
Change sides after 20-30 seconds.
You are working the front thigh muscles with this
exercise.
Stretching the hip flexor (Fig. J)
Kneel on the flooras depicted in figure J and
move your pelvis/hips forwards towards the
floor. Make sure that your back is straight and
you are sitting upright. Hold the back knee and
hip in one line and do not twist your pelvis. You
should feel this exercise in the hip of the leg at
the back.
Change sides after 20-30 seconds.
You are working the hip flexor muscles and the
front thigh muscles with this exercise.
Stretching the inner thigh (Fig. K)
Stand with your legs quite far apart as depicted
in figure K und bend one leg. Place your weight
on the bent leg. The other leg is stretched – the
foot stays on the floor. You should feel this exer-
cise in the inside thigh muscle of the stretched
leg.
Change sides after 20-30 seconds.
You are working the thigh flexor muscles with this
exercise.
Exercises without bands
For thighs, calves and buttocks
(Fig. L)
1. Move your arms naturally back and forth
while your step – similar to when you run or
climb stairs.
2. Gradually lift your arms higher.
Posture
Take care that you are standing straight when
you are exercising. In particular, make sure that
the small of your back isn’t ‘hollow’.
The pedal arm stopper should not touch the
base frame when your step movement is regular.
So always make sure that you switch the weight
from one leg to the other shortly before the pe-
dal arm touches the stopper. It can help to swing
your slightly bent arms in front of your upper
body in your step rhythm.
Stretching exercises
Stretching the lower back extensor
(Fig. E)
You are in the all-fours kneeling position.
Arch your back and then straighten it again,
your buttocks must be raised. You should feel this
in the back region. You are working the entire
back extensor with this exercise.
Stretching the back thigh muscles
(Fig. F)
Lie on the floor on your back and pull one thigh
upwards with your foot flexed i.e. the foot is pa-
rallel to the floor and not extended and pointing
to the ceiling. The other leg remains stretched
and on the floor. You should feel this in the back
of the thigh of the raised and pulled leg.
Change sides after 20-30 seconds. You are
working the back thigh muscles and the buttocks
with this exercise.
Stretching the chest muscles (Fig. G)
Place your left elbow and lower arm on a wall;
upper arm and lower arm form a right angle.
Now turn your body slightly away from the arm.
Change sides after 20-30 seconds.
You are working the chest muscles and the delta
muscle with this exercise.
Stretching the neck muscles (Fig. H)
While standing, lean your head to the shoulder
on one side. At the same time pull the other
shoulder down towards the floor. You should feel
this exercise in the side of your neck.
Change sides after 20-30 seconds.
You are working the trapezius muscle (descen-
ding part) with this exercise.
