Crivit BB-2035 - Manual (Page 17)

19 GB
• Tense your buttock and stomach muscles while
carrying out exercises lying down.
• Get accustomed to the article slowly.
• Make sure you breathe regularly. Breathe out
during exertion and breathe in during
recovery.
• Make sure you keep a correct body posture
while carrying out the exercises.
Exercise routine
• One set of exercises should be approximately
8-12 repetitions of one exercise.
• Repeat each exercise for as long as you feel
comfortable.
• Stay on a tense or painful area for several
seconds and only then roll the article further.
• Take a break of 30 seconds between the
exercises.
Exercise suggestions
Some of many possible exercises are shown
below.
Neck (figure A)
1. Stand against a wall and place the article
horizontally between the back of your neck
and the wall.
2. Place your feet approximately one foot
length from the wall, facing forwards, and
squat slightly.
3. Tense your stomach muscles and place your
hands loosely on your thighs.
4. Carry out small upwards and downwards
movements with a straight back.
Important: The movement comes from
the backs of the knees and also from
the cervical vertebrae. The article is in
contact with the cervical vertebrae at
all times and the movement is slow with
little pressure applied.
Upper back (figure B)
1. Stand against a wall and place the article
horizontally between the top of your back and
the wall.
2. Place your feet approximately one foot length
from the wall, facing forwards.
3. Tense your stomach and buttock muscles and
place your hands loosely on your thighs.
4. Carry out small upwards and downwards
movements with a straight back.
Important: only roll to the cervical
vertebrae.
Lower back (figure C)
1. Lie on your back and place the article
horizontally in your lower back area.
2. Bend your legs and keep your feet on the
floor. The soles of your feet remain on
the floor at all times in order to control the
movement.
3. Cross your arms in front of your chest and
tense your leg, buttock, and stomach muscles.
4. Your head is the extension of your cervical
vertebrae. Make sure you do not overextend
your head. Create a slight double chin.
Important: if you have weak neck
muscles then you can support your
head with your hands.
5. Roll the article slowly backwards and
forwards over your lower back.
Note: the movement comes from your
bent legs, by rolling slowly backwards
and forwards.
Outer thigh (figure D)
The movement comes from the support arm
and the bent leg. The side of your thigh can be
divided into 2-3 sections so that these sections
can be treated in turn. Position the article anew
for each section. This means the movements are
not too large and the treatment is more effective.
1. Lie on the floor on your side and place the
other leg across the extended leg in a side
support. The outside of the foot stays on the
ground.
2. Place the article horizontally under the side
of your thigh and support yourself on your
lower arm. Ensure that your elbow is below
your shoulder joint.
3. Place your upper arm on your bent upper
knee.
4. Lift your upper body and tense your stomach
muscles.
5. Change sides.