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You should repeat each exercise 2-3 times.
Warming up your neck and cervical
spine muscles
1. Turn your head slowly to the left and right.
2. Repeat this movement 4-5 times.
3. Then slowly circle your head, first in one
direction, then in the other.
Warming up your arms and
shoulders
1. Circle your shoulders forwards together.
2. Change direction after one minute.
3. Then pull your shoulders towards your ears
and let your shoulders drop again.
4. Circle your left and right arms forwards, one
at a time, and then backwards after one
minute.
Important: Don’t forget to continue
breathing steadily!
Warming up your leg muscles
1. Stand on one leg and lift the other leg appro-
ximately 20cm off the ground with your knee
bent.
2. First circle the raised foot in one direction and
then change direction after several seconds.
3. Then change legs and repeat the exercise.
4. Lift your legs in succession and walk on the
spot for several steps. Make sure that you only
lift your legs as far as you can while maintai-
ning good balance.
5. Repeat this stretching exercise with the other
leg.
Exercises
Note!
Only perform this exercise if you have
full ankle mobility. If in doubt contact
your doctor.
Exercise 1 (figure B)
1. Step carefully onto the article and stretch your
arms out to the sides. Make sure you divide
your weight equally across both feet and that
your knees are slightly bent.
2. Try to find your balance first and hold the
article as still as possible. Hold your hips level
and keep your upper body upright.
Assembly
You can perform the exercises with two levels of
difficulty. Fix the attachment to the underside of
the Balance board to increase the difficulty level
(figure A).
Training notes
The following exercises only represent a selec-
tion. You can find more exercises in the relevant
specialist literature.
• Warm up well before each training session.
• Do not train if you feel ill or unwell.
• If possible arrange for an experienced
physiotherapist to demonstrate the correct
execution of the exercises before starting.
• Only carry out the exercises for as long as you
feel comfortable or as long as you are able to
carry out the exercise correctly.
• Wear comfortable sports clothing and sports
shoes.
• Determine the frequency and intensity of the
exercises yourself. Start slowly, exercising 2-3
times a week for 10 minutes at a time and
increase the frequency and exercise inten-
sity gradually. The more frequently and more
regularly you carry out the exercises the fitter
and better you will feel.
Caution! Avoid excessive training
intensity!
• When you begin training, 2-3 minutes per
exercise are sufficient. If you are training every
day you can increase the duration to 5-10
minutes after approximately one week.
The maximum training time should not exceed
1 hour.
• Take sufficiently long breaks between the
exercises and drink sufficient liquids.
Caution!
If you experience complaints or feel
unwell stop exercising immediately and
consult your doctor.
Warm up
Take enough time to warm up before each
training session. The following is a description of
some simple exercises.
