EXERCISE INSTRUCTIONS
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B / Stretch
B 01 Hamstring Stretch
Position your body in a wide stance on the Vibration Plate, buttocks
pushed backwards. Hold the handles, let your upper torso drop as far
forward as possible. This exercise will stretch the buttock and
hamstring muscle groups. Alternatively, stand up straight and let your
upper torso and arms drop forward.
B 02 Quadriceps Stretch
Place one shin on the Vibration Plate - ensuring the foot remains off
the Plate! Keep the upper body and back straight, tense your stomach.
By pushing your pelvis forward you'll be stretching your quadriceps.
Vary this exercise by pulling the rear leg forward.
B 03 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 and you
should feel tension in your calves. To vary this exercise, keep your
back straight and push your pelvis forward.
B 04a Adductor Stretch right
Stand sideways on the Vibration Plate with your feet near the support
column. Place the left foot on the floor close to the plate so legs are
apart. Bend the left leg while keeping the right leg straight. Keep the
upper body straight and lower your buttocks to the floor. This exercise
will stretch the inside of your thighs.
B04b Adductor Stretch left
Stand sideways on the Vibration Plate with your feet near the support
column. Place the right foot on the floor close to the plate so legs are
apart. Bend the right leg while keeping the left leg straight. Keep the
upper body straight and lower your buttocks to the floor. This exercise
will stretch the inside of your thighs.
B 05 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'll stretch your chest and shoulders. You may also
gently pull the straps on either side for optimum results.
B / Stretch
B06 Stretching back thighs
Place across a knee in the middle of the Vibration Plate, upright torso,
corresponding arm to the knee above the plate, take the ankle of that
leg, while the other is firmly planted on the ground, bent at 90°.
B07 Abdominal
Hands on the Vibration Plate with your arms stretched, head slightly
raised and pelvis lowered. Then push up with pelvis low.
Summary of Contents for V 109
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