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ENGLISH
EXERCISE 1: NECK STRETCHES
Tilt your head slightly to the right and feel the tension in your neck.
Slowly, lower your head in a semicircle to your chest before bringing
it up to your left side. You will feel a pleasant tension in your neck
again.
You can alternate and repeat this exercise several times.
EXERCISE 2: STRETCHES FOR YOUR SHOULDER REGION
Alternately raise your left and right shoulders or both shoulders
simultaneously.
EXERCISE 3: SHOULDER STRETCHES
While standing, guide your right elbow to your left
shoulder and allow your right forearm to dangle behind
your back. Then push the elbow as close as possible
to your right shoulder without causing any discomfort
and hold this position for 10-15 seconds.
Repeat this exercise with your other arm.
EXERCISE 4: ARM STRETCHES
Alternately stretch your left and right arms toward the ceiling. Feel
the tension in the left and right sides of your body.
Repeat this exercise several times.
EXERCISE 5: STRETCHES FOR YOUR TRICEPS AND OBLIQUE
MUSCLES
Bend your right arm about 90° and guide it behind your head (as
depicted). Bend your body slightly to the opposite side (i.e. bend
your body slightly to the left when stretching your right shoulder and
vice versa). Hold this position for 10-15 seconds and repeat the
exercise with your other arm.
SP-TM-4216-IM-04 (DE+GB).indb 65
9/12/13 4:41 PM