Teeter DEX II - Stretching & Exercise

Stretching & Exercise
Traction Stretch
• While inverted, push against the Traction Handles located on the sides of
the Lap Pad (Figure 17) to attain a deeper decompressive stretch. Release
and repeat.
Back Extensions
• Hang fully inverted with hands crossed on your chest or folded behind
your head.
• Tighten your glutes and back, and lift your torso up slowly into extension.
Make sure to keep abdominal muscles engaged to support the spine
while extended (Figure 18a).
• IMPORTANT: DO NOT use body momentum for the extension or extend
past parallel with the floor.
• Slowly return to the inverted position and repeat.
Alternative: Back Extensions - Rotation
• Slightly rotate your torso when extending to work the back extensors
and external oblique abdominal muscles (Figure 18b).
Abdominal Crunches
• Hang fully inverted with hands crossed on your chest or folded behind
your head.
• Contract your abdominal muscles, crunching inward toward the
base frame (Figure 19). Release and repeat.
FIGURE 18a
FIGURE 19
FIGURE 17
FIGURE 18b
The following are a few stretches and exercises you can perform on the
DEX II
™
. The following is only a guide - do not advance past your comfort
level. If an exercise causes pain, immediately discontinue and eliminate it
from your routine.
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