Manual Joy Sport Viper 2 trilplaat (page 47 of 50) (English, German, Dutch)

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B 04 Adductor Stretch

Stand sideways on the Power-Plate with your feet near the

support column. Place the outside foot on the floor close to

the plate so legs are apart. Bend the outside leg while

keeping the other leg straight. Keeping the upper body

straight, lower your buttocks to the floor. This exercise will

stretch the insides of your thighs. Repeat on the opposite

side.

B 05 Shoulder Stretch

Stand with your back to the Power-Plate and use your left

hand to pull the strap up to your buttocks. Your right hand

placed on your head and pulling it slightly to the right. This

shoulder stretch works best by alternating sides.

B 06 Pectoral Stretch

Sit with your back to the Power-Plate. Now hold the

Power-Plate behind your back so that your fingers grip the

edges. By pushing your shoulders down you'll stretch your

chest and shoulders. You may also gently pull the straps on

either side for optimum results.

C/ MASSAGE

C 01 Calf Massage

Lie in front of the unit with both calves resting on the

Power-Plate, toes pointing toward the ceiling. The rest is

easy, simply relax and enjoy an invigorating calf massage.

C 02 Upper Arm Massage

Lie sideways facing the unit, with legs slightly bent. Ensure

the frontal mat extends slightly over the edge. Rest one arm

on the Power-Plate and relax.

- 11 -

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Joy Sport Viper 2 trilplaat Manual

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