EN
Upper back stretch – trapezius exercise
Sit on the step, extend your arms to the front at shoulder height. Extend the arms and
shoulders forward. Try to hold the position.
Lower back stretch
Sit on the step, link your hand behind your back. Twist your palms upwards and slowly lift
your arm. Try to hold the position for a short time.
Supraspinatus stretch
Sit on the step. Narrow your back. Push the elbow of your left arm by your right hand over the
chest to the side as much as possible. Hold the position and then repeat with the other arm.
Stretching of the waist
Sit on the step and narrow your back. Lean to one side and
stretch the opposite arm as much as you can. Hold the
position and repeat with the other arm.
Adductor stretch
Lie on your back and try to push on the inner side of your
knee as much as possible. Hold the position.
Gluteal stretch
Sit down. Pull knee and lower leg to the opposite shoulder.
Hold the position shortly.
Gluteal stretch pt. 2
Sit down and link your feet. Try to push the knees apart slowly.
You can also repeat the warming up exercises.
Workout exercises
The following exercises focus on muscle toning exercises. To gain muscle mass you need to
work out with a maximum intensity and increase the number of repetitions. Each series has to
be repeated. For example: 10-11 exercises should be repeated 3 - 4 times. Each repetition
should be followed by rest. You can focus on another muscle group during the rest phase.
If the training gets uncomfortable or you start to feel pain or burning, take a break.
Outer thigh exercise
Lie on your side over the step. Steady yourself with the lower arm. Push your upper arm to
the step. Stretch the lower leg and bend the upper one. Slowly lift your upper leg. Repeat the
exercise.
Lie on your side over the set, steady yourself with both arms, bend both legs and lift the
upper leg. Repeat the exercise.
