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Fysic FW-18 Manual

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WARM-UP/COOL-DOWN
1. Neck-exercise:
Move your head slowly to the right until you feel some tension in
your neck. Slowly lower your head on your chest in a half-circle as
you turn your head to the left until you feel the same tension. Re-
peat several times.
2. Shoulder-exercise:
Raise your left and right shoulder intermittently. Repeat several
times.
3. Arm-exercise:
Intermittently stretch your left arm and right arm up to the ceiling,
until you feel a comfortable tension in your left or right side.
4. Thigh-exercise:
Support yourself on the wall by placing one hand against it. Reach
down and behind you an use your other hand to pull your left -or
right foot as close to your buttocks as possible. Hold this position
for 30 seconds and repeat twice per leg.
5. Inner thigh-exercise:
Sit on the oot and place your feet in such a way that your knees
point outwards. Pull your feet as much inward as possible, then
slowly push your knees down toward the oor. If possible, hold this
position for 30 to 40 seconds.
6. Upper legs and arms-exercise:
Bend your body forward slowly and try to touch your feet with your
hands. Reach as far to your toes as possible. If possible, hold this
position for 20-30 seconds.
7. Knee-exercise:
Sit on the oor and stretch your right leg. Bend your left leg and
place your feet against your right thigh. Now, try to touch your right
foot with your right hand. Of possible, hold this position for 20-30
seconds and repeat for your left leg.
8. Calf-exercise:
Place both hands against the wall to support your entire body
weight. Stretch your left leg backwards and try to hold it for 30-40
seconds. Now repeat the exercise for your right leg.
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