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Shoulder & Neck (relaxation)
Kneeling in front of the foot plate. Slowly rise up o your
ankles, bring your head above the base. Keep your back and
neck straight.
Upper Body (relaxation)
Rest your back on the base. Keep your neck and back
straight and push your shoulders back while resting on your
elbows.
Wide Squat (strength)
Stand on the foot plate with knees and toes turned outward.
Gently bend the legs.
This exercise will strengthen quadriceps, back, buttocks and
inner thigh area.
Shoulder Press/Push Up (strength)
Kneel in front of the foot plate, placing hands on the base,
shoulder width apart. With a straight back, slowly bend and
straighten your arms repeatedly.
For a more advanced exercise, lift your knees o the oor.
This exercise will strengthen chest, shoulder muscles and
triceps.
Exercises
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Plank (strength)
Rest on your elbows and forearms. Now, with a straight
back, slowly lift your buttocks up.
This exercise is good for core strength and stomach
muscles.
Dips (strength)
Sit just o the oor with your back to the foot plate.
Hold the edges of the Base for support.
This exercise is good for the triceps.
For a more advanced exercise, sit just o the oor and
straighten your legs. This will work your triceps as well as
your core muscles.
Abductors (strength)
Rest one arm on the foot plate, keeping your head, torso
and outer leg straight. Bend your inner supporting leg at a
90° angle. Rotate on your side with your free arm against
your side. Hold this position keeping your hips up. This
exercise will strengthen the abdomen.
For a more advanced exercise, straighten both legs.
Exercises
Copyright The Dezac Group Ltd 2016
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