10111-AU
page
13
UPPER BODY RELAXER
Sit facing away from plate, legs slightly bent. Keep
back and neck straight, shoulder back.
Lift hips (strength exercise for back)
PELVIS BRIDGE
Feet fl at, hip width apart, bend knees 90˚, keeping
back straight. Pull heels towards upper body.
Perform on one leg or dynamically.
CALVE MASSAGE
Lie down face up, with calves on plate, toes pointed
upward. Turn legs and feet slightly outwards.
QUADRICEPS MASSAGE
Rest entire upper legs on plate, supporting
with upper arms. Keep back straight and tense
abdominals.
SIDE CRUNCH
Rest hip on plate. Grip handle bar, lifting both feet to
a parallel position.
Alternate sides, lift feet higher
ABDUCTOR MASSAGE
Lie lenghtwise on plate, resting entire side of leg on
the plate. Support upper body with arm. Keep back
straight and relaxed. Alternate sides.
EXERCISE PROGRAM
