20 GB
Stretching the front thigh muscles
(Fig. P)
Starting position
1. Stand up straight and tense your abdominal
muscles.
2. Pull your pelvis up to avoid arching your back.
3. For improved stability you can support your-
self with your hand on a wall.
End position
4. While maintaining the tension, grasp one an-
kle and pull it up towards your buttock. Keep
your legs parallel during this movement.
5. You should feel the stretch in the front of the
thigh of the bent leg.
6. Remain in this position for approx. 5 seconds
and then return to the starting position.
7. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: some people have very
short front thigh muscles. If this applies
to you, you may use a towel to help pull
your foot towards yourself.
Stretching the hip flexors (Fig. Q)
Starting position
1. Take a lunging step forward and lower your
back leg with your shin on the floor.
2. Your front knee is bent at a right angle and
your arms rest on your front leg.
End position
3. With a straight, upright back, push your pelvis
forwards towards the floor, so that you feel a
stretch in the hip area of your back leg.
4. Your front knee should not extend beyond
your toes.
5. Ensure that your back leg and hip are aligned
throughout the movement and that you do not
twist your pelvis outwards.
6. Remain in this position for approx. 5 seconds
and then return to the starting position.
7. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: keep your back straight
during the exercise.
Stretching the inner upper thigh
(Fig. R)
Starting position
1. Stand with your legs wide apart and bend
one leg forwards in this position.
2. Place your hands loosely on your hips.
End position
3. Stretch the other leg out to the side and shift
your body weight onto the bent leg.
4. Keep the foot of the outstretched leg flat on
the floor, so that you feel a stretch in the inner
thigh of the outstretched leg.
5. Remain in this position for approx. 5 seconds
and then return to the starting position.
6. Repeat the exercise 2 to 3 times in three sets
and then switch legs.
Important: keep your back and pelvis
straight during the exercise.
Exercises without expanders
For thighs, calves and buttocks
(Fig. S)
Starting position
1. Stand on the product and hold onto the han-
dle with both hands.
End position
2. Tense your buttock and abdominal muscles.
3. Press the pedals of the product down with
your feet alternately.
4. Your head is an extension of your spine and
your upper body is upright.
5. Repeat the exercise 2 to 3 times in three sets.
Exercises with expanders
Note on training with expanders!
The expander may be stretched to a
maximum length of 165cm. Otherwise
it can become damaged and injure the
user.
The further you stretch the expander,
the more strength you will need to
apply.
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