Insportline IN 13903, User Manual

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Neck exercises
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.