Hoist Fitness ROC-IT - Manual (Page 29)

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
ma^mhklhbliZkZee^emhma^Ühhknlbg`Z
machine to support the upper body
2. Inhale, contract your abdominals and
round your back as high as possible
holding this stretch for 15 – 20 seconds
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%ma^g
repeat to the opposite side




KNEELING S TABILIT Y BALL
C HES T S TRETC H:
1. Kneel with a stability ball placed in
front. Contract the abdominals bending
forward at the hips and place the
folded forearms on top of the ball
2. While maintaining a relaxed, neutral
spine, slowly shift the body weight
forward 6” from the knees (progress to
12”), moving the ball forward
3. Hold the end point stretch for 3 – 5
seconds, then gently exhale and slowly
return to the starting position
-'K^eZq[kb^Ür%k^i^Zmma^fho^f^gm
and stretch 3 - 4 times, then repeat to
the opposite side




I N T E R M E D I A T E P H A S E
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