Insportline Gallop, User Manual

Page: 84 / 84

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.
EXERCISES FOR THE SHOULDER AREA
Lift the left and right shoulders alternately, or lift both shoulders simultaneously.
ARM STRETCHING EXERCISES
Stretch the left and right arms alternately towards the ceiling. Feel the tension in your left and right side.
Repeat this exercise several times.
EXERCISES FOR THE UPPER THIGH
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.
INSIDE UPPER THIGH
Sit on the floor and place your feet in such a way that your knees are facing outwards. Pull your feet as
close as possible to your groin. Now press your knees carefully downwards. Maintain this position for 30-
40 seconds if possible.
TOUCH TOES
Bend your trunk slowly forwards and try to touch your feet with your hands. Reach down as far as
possible to your toes. Maintain this position for 20-30 seconds if possible.
EXERCISES FOR THE KNEES
Sit on the floor and stretch out your right leg. Bend your left leg and place your foot on your right upper
thigh. Now try to reach your right foot with your right arm. Maintain this position for 30-40 seconds if
possible.
EXERCISES FOR THE CALVES/ACHILLES TENDON
Place both hands on the wall and support your full body weight. Then move your left leg backwards and
alternate it with your right leg. This stretches the back of the leg. Maintain this position for 30-40 seconds
if possible.
8
7
5
6
3
2
1
4