37
GB
B. Stretch exercises are done at low speeds.
B 1 Quadriceps Stretch
Place one shin on the Vibration Plate ensuring the other leg is on the floor. Keeping the up
-
per body and back straight, tense your stomach. By pushing your pelvis forward you will be
stretching your quadriceps. Vary this exercise by pulling the rear leg forward.
B 2 Calf Stretch
Stand sideways on the Vibration Plate, with one leg in front of the other and toes facing
forward. The front leg should be slightly bent, the rear leg is straight, push the heel of the
rear leg down. You should feel tension in your calf. Repeat with the other leg. To vary this
exercise, keep your back straight and push your pelvis forward.
B 3 Abductor stretch
Stand sideways on the Vibration Plate with your feet near the support column. Place the out-
side foot on the floor close to the vibration platform so legs are apart. Bend the outside leg
while keeping the other leg straight. Keeping the upper body straight, lower your buttocks
toward the floor. This exercise will stretch the insides of your thighs. Repeat on the opposite
side.
B 4 Pectoral Stretch
Sit with your back to the Vibration Plate. Now hold the Vibration Plate behind your back so
that your fingers grip the edges. By pushing your shoulders down you will stretch your chest
and shoulders. You may also gently pull the straps on either side for optimum results.
B 5 Shoulder Stretch
Stand backwards to the Vibration Plate. Hold a band behind your back at seat height. Raise
the other hand up and put it on the back of your head. Pull the band; you will stretch your
shoulder and neck muscles. Repeat on the opposite side.
EXERCISE IMAGES
Summary of Contents for Studio Vibration Plate 700
Page 1: ......
Page 48: ...20171005...
