TITAN LIFE R65 Anleitung Seite 214

TOUCHING YOUR TOES
Slowly bend your back from the hips, keeping your back and arms relaxed while
stretching downwards toward your toes. Stretch down as far as you can and hold that
position for 15 seconds. Bend the knees slightly.
SHOULDER LIFTS
Raise your right shoulder up towards your ear and hold for 2 seconds. Then repeat for
your left shoulder while lowering the right.
HAMSTRING STRETCHED
Sit with your right leg outstretched. Rest the sole of the left foot against the inside of
your right thigh. Stretch your right arm out along your right leg as far as you can. Hold
for 15 seconds. Relax and then repeat with the left leg and left arm.
SIDE STRETCHES
Raise your arms above your head. Stretch your right arm up towards the ceiling as far
as you can. Stretch your upper body towards the right side. Then repeat the exercise for
the left side.
CALF/ACHILLES STRETCHES
Lean against a wall with your left leg in front of the right and your arms forward.
Stretch out your right leg and keep your left foot on the floor. Then bend your left leg
and lean forwards by moving your right hip in the direction of the wall. Hold for 15
seconds. Keep your leg stretched and repeat the exercise for the other leg.
HEAD ROLLS
Slowly tilt your head to the right, stretching out the left side of your neck. Hold for 20
seconds. Then tilt it back again to the left and continue on until the right side of your
neck is stretched out. And hold for 20 seconds. Then, slowly tilt your head forwards and
stick out your neck. Don't rotate your head all the way round.
Repeat the exercises several times.
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