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EXERCISE ILLUSTRATION
B/ Stretch
B01 Quadriceps Stretch
Place one shin on the vibration plate ensuring the foot remains off the plate. Keeping
the upper 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.
B02 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.
B03 Adductor stretch
Stand sideways on the Vibration plate with your feet near the support column. Place
the outside foot on the floor close to the plate so legs are apart. Bend the outside leg
while keeping the other leg straight. Keeping the upper body straight, lower your
buttocks to the floor. This exercise will stretch the insides of your thighs. Repeat on the
opposite side.
B04 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.
B05 Shoulder Stretch
Stand backwards to the vibration plate. Remove a band behind your back and hold
one of the bands in seat height. The other hand raises up and put it ton the back of
your head. By drag the band, you will stretch your shoulder and neck muscles. To vary
this exercise. Change the hands again!
