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• Ensure your breathing is regular. Exhale when
exerting yourself and inhale when relaxing.
• Ensure your posture is correct when
exercising.
General exercise plan
Make an exercise plan appropriate to your
needs with exercise sequences consisting of 6-8
exercises.
Please note the following guidelines:
• An exercise sequence should consist of
approx. 15 repetitions of an exercise.
• Each exercise sequence can be repeated
3 times.
• You should take a break of 30 seconds
between exercise sequences.
• In order to build up muscle tone, work with
fewer repetitions but with heavier weights.
For endurance training, work with more
repetitions and lighter weights.
Warm up all your muscles before each unit of
exercise.
• We also recommend stretching after each unit
of exercise.
Warming up
Ensure you have enough time to warm up
before each exercise session. See below for
some simple exercises. You should repeat each
exercise 2 or 3 times.
Neck muscles
1. Turn your head slowly to the left and then to
the right. Repeat this movement 4-5 times.
2. Circle your head slowly in one direction, and
then in the other direction.
Arms and shoulders
1. Link your hands behind your back and move
them carefully upwards. If you bend your
upper body forwards, you will warm up all
your muscles in that area.
2. Circle your shoulders in a forwards direction
and then change direction after a minute.
3. Move your shoulders up towards your ears
and then let them fall again.
4. Rotate your left arm forwards for a minute,
and then do the same thing backwards for a
minute.
Important: Don’t forget to breathe
evenly!
Suggested exercises
Below, you will find a few exercises suggestions.
There are many more you can do.
Back and shoulder tension (fig. A)
Starting position
1. Lie on your stomach on the exercise mat with
your legs straight.
2. Place your arms at right angles to your
shoulders. Your palms should be face down
and you should be looking down at the
exercise mat.
Final position
3. Tense your abdominal muscles and raise your
arms as high as you can. Keep your chest on
the mat so as not to raise your upper body too
high.
4. While raising your arms, draw your shoulder
blades towards your spine. Your head should
be in line with your spine and your shoulders
should remain down.
5. Stay in this position for a moment and then go
back slowly to the starting position.
6. Repeat this exercise 10-15 times in
3 sequences.
Note: Be aware of your body tension
during this exercise. Keep your head
in line with your spine and keep your
shoulders down.
Push-up on knees (fig. B)
Starting position
1. Lie on your stomach on the exercise mat.
2. Support yourself with your knees and
straighten both your arms. Keep your upper
arms at right angles to your body. Ensure that
your hands are below your shoulders.
3. Lift your lower legs and feet.
Final position
4. Tighten your arm, back and abdominal
muscles. Look down at the exercise mat.
Keep your elbows facing outwards.
5. Bend your arms and lower your upper body
until it is almost on the exercise mat.
Your elbows should be facing outwards.
