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Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don’t forget to continue
breathing steadily throughout!
Suggested exercises
Some of many exercises are described below.
Pelvic tip (figure A)
Starting position
1. Sit straight up on the article and place your
feet on the floor shoulder-width apart.
2. Fold your arms behind your neck. Your elbows
are pointing outwards.
End position
3. Tense your stomach muscles and pull your
shoulder blades into your spine. Your
shoulders stay relaxed and down.
4. Tip your pelvis slowly backwards and
forwards in turn. The article will move with
your movements.
5. Repeat this exercise 10 - 15 times and for
three sets.
Important: Keep your body tense
throughout the exercise and your upper
body straight.
Back stretch (figure B)
Starting position
1. Lie on the article on your stomach.
2. Stabilise your position on the floor using the
balls of your feet.
3. Extend your arms forwards and tense your
buttock and stomach muscles.
End position
4. Lift your arms and your upper body so that
your back is straight. Your lower back stays
almost straight.
Make sure you do not hollow your back.
5. Your head is an extension of your spine and
your shoulders stay down.
6. Keep your body tensed and then lower your
upper body back down.
7. Repeat this exercise 10 - 15 times and for
three sets.
Important: Keep your body tense
throughout the exercise your head
remains an extension of your spine.
Push up (figure C)
Starting position
1. Lie in a push up position with your legs on the
article.
2. Hold yourself straight and tense your buttock
and stomach muscles.
End position
3. Lower your upper body to do a push up. Your
elbows are pointing slightly outwards and
your hands stay under your shoulders.
4. Hold your body tension briefly and then lift
your upper body back up. Make sure you stay
straight with you upper body and your head
as an extension of your spine.
5. Repeat this exercise 10 - 15 times and for
three sets.
Important: Always keep your back
straight during this exercise.
Leg lift (figure D)
Starting position
1. Lie on your back on a mat and hold the article
between your legs.
2. Lift your legs up with the article. Your arms are
extended close to your body.
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