Crivit ER-1512 Bedienungsanleitung Seite 19

Stretching the lower erector spinae (Fig. 14)
Kneel on all fours. Arch you back; do not allow the buttocks to rest. You
should feel this exercise in you back, it works the entire erector spinae.
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Stretching the hip flexor muscle (Fig. 15)
Kneel down on the ground as shown and shift the pelvis and hips for-
ward toward the ground. Keep your back straight and upright.
Keep your lower knee and hips aligned and do not rotate the pelvis.
This exercise should be felt in the hip area of the back of your leg.
Switch sides every 20-30 seconds. This exercise works the hip flexor
muscle and the front thigh muscle.
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Stretching the muscles of the lower thigh (Fig. 16)
Lie on the floor on your back and stretch one leg upwards holding it be-
hind the thigh, keeping the toes pointed. The back leg remains stretched
and touching the ground. This exercise should be felt at the back of the
raised thigh. Switch sides every 20-30 seconds. This exercise works the
muscles of the lower thigh and the gluteal muscles.
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20 GB/IE
Stretching the inner thigh (Fig. 17)
Stand in a wide stance as shown and bend one leg so the body's weight
is being placed on the bent leg. The other leg is stretched out – the foot
remains on the floor. The exercise should be felt in the inner thigh of
the stretched out leg. Switch sides every 20-30 seconds. This works the
adductor muscles.
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Stretching the front thigh muscles (Fig. 18)
Stand up straight and tighten the stomach muscles and buttocks in order
to avoid a hollow back. Sustain this position while gripping an ankle
and pull it towards the buttocks. Keep the legs parallel when doing so.
This exercise should be felt in the front thigh of the bent leg. Switch sides
every 20-30 seconds. This works the front thigh muscles.
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