Hoist Fitness ROC-IT - Manual (Page 17)

LOWER BAC K (C AT AND
COW) S TRETC H:
1. Kneel on all fours, placing hands
directly under the shoulders, knees
directly under the hips, and toes pointing
backwards. If kneeling is uncomfortable,
stand and bend until the torso is parallel
mhma^Ühhknlbg`ZfZ\abg^mhlniihkmma^
upper body
2. Inhale, contract the abdominals and
round the back as high as possible
3. Exhale, relax the abdominals and
allow the body to return to a neutral or
slightly sagging position
-'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a



 SEATED HAMS TRINGS
S TRETC H:
*'Lbmmbg`hgma^Ühhk%^qm^g]hg^e^`hnm
in front of the body and gently bend the
opposite leg to tuck the heel against the
inside of the extended thigh
2. Slowly exhale and reach forward to
grasp the foot of the extended leg. Gently
pull the torso towards the extended foot.
,'K^eZq[kb^Ür%k^i^Zmma^lmk^m\a%ma^g
repeat to the opposite side



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