Depending upon your current fitness level and goals, you may want to try advanced inversion exercises on the DEX II
TM
. Proper
form is key for effective stretching and strengthening, and that is why it is essential that you are familiar in mounting,
dismounting and stretching in the 90/90 position before attempting the following exercises.
Limit all activities to smooth movements. Aggressive exercises that involve a lot of body movement could cause the
DEX II
TM
to tip over resulting in serious injury or death.
Traction Stretch - Push
•
Hang fully inverted and relax.
•
Gently push against the Traction Handles located at the side of the Lap Pad.
Alternative: Traction Stretch - Pull
•
Hang fully inverted and relax.
•
Place your elbows under the Cane Shaped Handles and gently push against the
Handles.
Helpful Hints:
Stretch, hold 10 seconds and release, repeating several times to
achieve the desired stretch. Relax and breathe deeply.
Back Extensions
•
Hang fully inverted with hands crossed on your chest or folded behind your head.
•
Tighten glutes and back and lift torso up slowly into extension. Make sure to keep
abdominal muscles engaged to support spine while extended.
•
While the DEX II
TM
is designed to reduce the chance of hyperextension, it is
important that you perform this exercise in a slow and controlled manner.
DO
NOT use body momentum for the extension or extend past parallel with the floor.
Alternative: Back Extensions - Rotation
•
Slightly rotate your torso when extending to work the back extensors and external
oblique abdominal muscles.
Helpful Hints:
Extend, hold and release, repeating as desired to meet your
workout goals.
Abdominal Crunches
•
Hang fully inverted with hands crossed on your chest or folded behind your head.
•
Contract your abdominal muscles, crunching inward toward the support posts.
Alternative: Abdominal Crunch - Rotation
•
Slightly rotate your torso when crunching to work the rectus abdominus and
external oblique muscles.
Helpful Hints:
Contract, hold and release, repeating as desired to meet your
workout goals.
For information about the 5-year warranty or if you have any problems assembling the DEX II™ or
questions about its use, please contact Customer Service at the appropriate location below:
Teeter Hang Ups is a trademark of Inversion
International, Ltd. and licensed to STL International,
Inc. Specifications subject to change without notice.
© COPYRIGHT 2007, Inversion International, Ltd.
International Law Prohibits Any Copying, 05/07-1
USA & Canada:
STL International, Inc.
9902 162
nd
St. Ct. E.
Puyallup, WA 98375
(Phone) 800-847-0143
(Fax) 800-847-0188
(email) [email protected]
(web) www.STLIntl.com
International:
Inversion International, Ltd.
PO Box: AP 59245
New Providence Island, Bahamas
(Phone) +1-242-362-1001
(Fax) +1-242-362-1002
(email) [email protected]
(web) www.InversionInternational.com
EXERCISING ON THE DEX II
TM
USER MANUAL
Europe:
Teeter, Ltd.
Cygnet House, Sydenham Road
Croydon, Surrey CR0 2EE, UK
(Phone) +44-(0)20-8667-0060
(Fax) +44-(0)20-8680-3999
(email) [email protected]
(web) www.TeeterLtd.com
Traction Stretch - Push
Users can obtain a
more aggressive
stretch and greater
joint decompression
Back Extensions
Users can strengthen their
lower back, glutes and
hamstrings
Crunches
Users can achieve a
great workout for their
abs and obliques
DEX II
TM
User Manual
LD-2000 Pg. 4
