GPK UPPERTONE - Manual (Page 35)

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Seated Crunches
Seated Crunches
In order to do the seated crunches, you must be able to pull yourself into the UPPERTONE sideways between
the two deltoid pads. In addition, your chair must be high enough so that you can put one of the deltoid pads
against your chest, with your arms folded across your chest and resting on the pad. Finally, in order to do this
exercise you must have adequate trunk control.
Consequently, only people with C7 and below injuries who use manual chairs, may be able to do this exercise.
Seated Crunches
1. Adjust the resistance on the left and right sides to the desired level.
2. Adjust the height of the UPPERTONE so that the deltoid pivot points (the pegs) are just below your
shoulders.
3. Pin the deltoid arms in the up angle position and slide the foam pads on the deltoid arms so that they are at
chest level.
4. Use the higher hole for the pin for the most range of motion. Use the lower hole for lower range of motion,
or if you can not use the lower hole for some other reason.
5. Now position yourself sideways so that your chest is against the deltoid pad, and cross and place both your
arms on the deltoid pad.
6. Now to do the crunches push down with your chest till you are almost as far as you can go. Then return to
the starting position.
7. Throughout the entire movement your back should remain straight. Do not lean or slouch.
8. It is also important that you maintain control throughout the entire range of motion.
9. Use the same motion for the desired number of repetitions.