Gaiam restore 05-62132 Посібник з виконання вправ - Сторінка 2
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STRETCH &
MASSAGE KIT
EXERCISE GUIDE
EXERCISE INSTRUCTION (STRAP)
• As a warm-up before each session, perform each selected exercise
3–5 times without the stretch strap.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform every exercise through a full range of motion.
• When applicable, perform an equal number of exercise repetitions with
each arm/leg to avoid the development of muscle imbalances.
• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time
between exercise sets.
—OR—
• If unable to achieve moderate to maximal muscular fatigue following the completion of 12
exercise repetitions through a full range of motion, decrease rest time between exercise sets.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each stretch strap exercise session.
POSTERIOR LEG STRETCH
Start: Position middle loop around ball of one
foot and hold one end loop in each hand. Lie on
back, legs straight, feet on floor hip-width apart,
toes and kneecaps pointed upward.
POSTERIOR SHOULDER / ARM STRETCH
Start: Position middle loop in door at shoulder
level. Place end loops around heel of hand
furthest from door and position slightly bent arm
across front of chest with fingers facing forward.
Stand perpendicular to door with shoulders
angled slightly inward and aligned with hinge-side
of door. Position foot closest to door directly under
hip, toes pointed outward slightly. Position foot
furthest from door outside hip width with toes
Finish: Slowly bend arms and pull end loops
toward chest while lifting leg upward. With legs
straight, heel pushing upward and toes pulled
downward, continue to lift leg until a mild stretch
is felt along back of upper leg. Hold stretch
while keeping opposite leg straight and
stationary on floor.
pointed outward and leg straight.
Finish: Slowly straighten leg closest to door,
simultaneously bend opposite leg and shift
body weight onto foot furthest from door. With
shoulders forward and aligned with hinge-side of
door, straighten and pull arm furthest from door
across front of chest until a mild stretch is felt
along back of arm and shoulder. Keep head, hips
DOOR ATTACHMENT
INSTRUCTIONS
All upper-body stretch activities require that the
middle loop of the strap be securely positioned
in the hinge side of doorjamb.
Open door, insert the entire middle loop and
neck of strap between door and doorjamb.
Close door tightly, securing neck of loop
against opposite side of doorjamb. Pull firmly
on the strap to ensure that it is secure before
performing each upper-body stretch activity.
ANTERIOR LEG STRETCH
Start: Lie on stomach, legs slightly bent hip-width
apart, toes pointed toward floor, with stretching
leg bent and lifted slightly off floor. Position one
end loop around arch of one foot and hold the
opposite end loop with same-side hand, bend
arm, and position hand over same-side shoulder.
ANTERIOR SHOULDER STRETCH
Start: Position middle loop in door above head level.
Place end loops around palms of hands with arms
fully extended overhead and palms facing inward.
Stand facing away from door with feet shoulder-
width apart. Position foot closest to door slightly
behind hip with toes pointed forward and leg bent
slightly. Position foot furthest from door in front of hip
with toes pointed forward and leg straight.
ANTERIOR SHOULDER / ARM STRETCH
Start: Position middle loop in door above head level.
Place end loops around palms of hands with arms
fully extended overhead and palms facing inward.
Stand facing away from door with feet shoulder-
width apart. Position foot closest to door slightly
behind hip with toes pointed forward and leg bent
slightly. Position foot furthest from door in front of
hip with toes pointed forward and leg straight.
END LO O P
MI D DLE LOOP
NE C K LOOP
Finish: Slowly straighten arm and pull end loop
toward floor while bending leg. Pull heel toward
buttock and continue to bend leg until a mild
stretch is felt along front of upper leg. Hold
stretch while keeping opposite leg straight
and stationary on floor.
Finish: Slowly straighten leg closest to door,
simultaneously bend opposite leg and shift body
weight onto foot furthest from door. Slowly lean
upper body forward, simultaneously pull hands
and arms backward until a mild stretch is felt
across front of shoulders. Keep head, hips, and
feet stationary.
Finish: Slowly straighten leg closest to door,
simultaneously bend opposite leg and shift body
weight onto foot furthest from door. Slowly lean
upper body forward, simultaneously pull hands
and arms backward until a mild stretch is felt
across front of shoulders. Keep head, hips
and feet stationary.