Crivit Fitness Swing Stick - Manual (Page 8)

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Exercise 6 Regeneration: Arching the back while standing
Stand in a hip wide stance with a straight spine . Arch your back by tensioning
up the stomach muscles and pulling in the pelvis and chin . Then push your
back through by pushing out the buttock, pulling back the shoulders and push-
ing out the chest . Breathing in while doing so and breathing out while arching
the back . Repeat 5 times .
Exercise 7 Crunches
Lie on your back with your knees angled at about 90 degrees and put your
feet at shoulder width on the floor . Tense up your feet and place the heels on
the floor to support your body . Bring up your upper torso until your shoulder
blades no longer touch the floor . The lower back remains on the floor . Hold
the Fitness Swing Stick in front of you parallel to your upper thighs .
Swing: Swing the Fitness Swing Stick forwards and backwards .
As a reminder: Hold your head in a straight line to your spine and pull back
your shoulders . Avoid bending your back . Feet and knees point forward .
Duration: Hold this position for about 20 seconds while swinging the Fitness
Swing Stick . Then slowly bring down your back to the floor to rest . Repeat the
exercise once .