Operation Manual

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Warming-up – Cooling down
A successful exercise starts with a warm-up and is completed with a cool-down. Run through all of the exercises two
or three times a week and take a day off in between the exercise days. After a few months you can extend the number
of exercises to 5 to 6 times a week. The warm-up is of crucial importance before starting your workout. You will be
preparing your body for the effort you are about to exert. In order to prevent muscle problems, you need to cool down
after the exercises. We recommend the following warm-up and cool-down exercises.
Head exercises
Turn your head to the right and feel the tension in your neck. Turn your chin up to the ceiling while opening your
mouth. Turn your head to the right and fi nally let it drop to your chest. Repeat this exercise
several times.
Shoulder exercises
Raise your left shoulder and then your right shoulder while you are dropping your left
shoulder down again at the same time.
Stretching exercises for your arms
Stretch your left arm towards the ceiling. Then do the same with your right arm while you
drop your left arm down again at the same time. Feel the tension in your right and left
sides. Repeat this several times.
Thigh stretching exercises
Sit on the fl oor and place your feet together so that your knees are pointing outwards. Pull
your feet as closely as possible against and into your groin area. Carefully push outwards
on your knees towards the fl oor. If you can, repeat 15 times.
Stretch inner thigh and legs
Place one hand against the wall and reach back with your other hand to lift up your right
foot. Bring your heel as closely as possible against your thigh. Repeat this 15 times, then
do the same with your left foot.