Exercise 1
Stretch your arms straight forward. Pull them apart, sweeping to both sides. Return to the original position and repeat. This exercise can be done in both directions.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Scapula, Chest muscles, Elbow joint
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Exercise 2
This is an exercise to mobilize the spine in flexion and extension. Start with the cervical spine, roll up your head, chin to the chest, then come the thoracic spine, slowly rounding vertebrae by vertebrae and bending forward, holding on to the rods, keeping pressure on the ball joints and then go down so that the lumbar spine is also completely unbent. Let your head hang forward. You always have the security of the rods, with which you can now slowly go back up. First roll up the lumbar spine again, then the thoracic spine and finally the head, the shoulder down again, push the rods down and return to the upright position.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Spinal column
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Exercise 3
Place the rods in the ball joints and the feet on the side, on the boards. So the Sit & Fit can be fixed on the floor and won‘t slip away. Then grab the rods at about shoulder height and take the upright position. Try to sit up straight and push the rods down into the ground. This gives you a very good core stability. Now activate the belly and back muscles at the same time, which are important for maintaining this position. Practice this with breathing rhythm, because it brings more calm and concentration. That means, take a breath and with the exhale, straighten up and push the rods down, with the next inhalation let go and exhale and straighten up, inhale let go, exhale straighten, inhale let go, exhale straighten up, inhale let go. It makes sense to pull your shoulder down and your head towards the sky … and inhale.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Shoulder joints, Elbow joint
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Exercise 4
Take an upright position. First move one arm forward, the other back, then vice versa. Try to push the arm forward as far as possible. This exercise strengthens the arm muscles and affects the upper body.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Lateral back muscles, Humerus joints, Elbow joint
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Exercise 5
Take the upright position. Pull the head back towards the sky, the shoulders down. The torso remains very stable in this upright position. Pull the bars apart and slowly back again. With the bars apart , you practice the muscles of the abductors. On the way back, the inside muscles of the upper arms are affected. This is an important exercise for all patients with shoulder problems.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Chest muscles, Humerus joints
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Exercise 6
In this exercise, you have the abduction with the right arm, i.e. the movement to the side, and the adduction with the left arm,in the other direction. An excellent movement for the shoulder joints, well guided by the rods.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Scapula, Arms
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Exercise 7
Take an upright position, then push one arm forward, pull the other rod toward yourself and your head to the left and back as far as possible. Try to fix the most distant point with your eyes and turn as far as possible the entire spine to the left. Stay in this position for 3 breaths and try to move a little further with each exhalation, i.e. inhale and exhale, inhale and exhale, inhale and exhale and slowly come back to the center. It is important that the spine remains in the upright position. Let’s do it with the other side, one stick forward, the other towards yourself and turn to the right, the spine remains in its axial position. Try to turn as far back as possible to the right.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Lumbar muscles, spinal column
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Exercise 8
Take an upright position. keep the rods at your shoulder’s height. Inhale and bend your torso as far forward as you can while exhaling and pulling the two rods to the sides. Now turn to the first position while inhaling. This movement strengthens your shoulder joints and scapula.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles:Spinal Column, Chest muscles, Neck muscles
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Exercise 9
Take an upright position. Keep the two bars vertically. Raise your legs wirh bent knees. Now stretch your legs forwards holding them for 3 seconds. Then put your legs on the ground. Repeat this exercise as many times as you can.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Tigh muscles, leg muscles, knee joints, Pelvis joints
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Exercise 10
Take an upright position. Place your feet on either side of your tool. Keep the bars at your eye’s level. Now raise your right leg with bent knee and stretch it forwards.Keep it in this position for 3 seconds, then put it on the ground. Repeat this exercise with your left leg.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles:Tigh muscles, Knee joints, leg muscles
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Exercise 11
Take an upright position. Keep the bar with two hands at your eye’s level. Now slowly bend your upper body forward and lower your hands along the bar. Then slowly return to the starting position.
Attention please: Be sure to place your feet firmly on the pedals when practicing.
Involved muscles: Spinal column, Pelvis joints
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More videos will be coming soon…..