Crivit SP - 348 - Manual (Page 49)

ENGLISH
53
□ Now interlock your fingers behind your back and pull them up. This
stretches the upper back muscles and the underside of your arms. Bend
your body slightly forwards during the exercise to warm up all your musc-
les.
□ Now loosen the shoulders a bit. Circle the shoulders carefully. Start
with a couple of circles backwards and then a couple of times forwards.
Then pull your shoulders up (like a big shrug) and let them fall again. Re-
peat this several times until your shoulder muscles feel pleasantly loose.
2.3 LEGS
□ Pull one leg up behind you so the heel of your foot is touching your
bum and stretch carefully by holding this position for a short time. Repeat
the exercise on the other side.
□ Now stretch the inner side of your legs. Do this by lunging to the side
and holding this position for a short time. This stretches the side of your
legs while at the same time supporting the warm-up of the other leg.
Change sides to warm up the other leg.
□ Now warm up your ankles a little bit. To do this, circle the ankle care-
fully a few times to the right and then to the left. Now repeat on the other
side, first in one direction and then in the other.
You body should now be sufficiently warmed up and you are now ready to
try out the various exercises with the Fitness Board
111011_GA_29-11_L5_JL.indd 53 12.10.2011 21:06:10