Operation Manual

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After a workout you should stretch the muscles you have been working. This helps prevent stiffness and should be
included as part of a cool down as described in the cardiovascular section. These are static stretches and are held for
8-10 seconds.
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1. Sit on Aerobic-Step, keep back straight and
lift both shoulders up towards ears.
2. Relax and press both shoulders
downwards and hold.
Sit on the Aerobic-Step, reach forward and
clasp your hands together try to separate
your shoulder blades and hold.
Sit on Aerobic-step and keep back straight.
Overlap hands behind the back and raise
the arms slowly. Hold.
Sit on Aerobic-step. Keep back straight
Take one arm across the body and
support it with opposite hand above the
elbow. Ease the arm further and hold.
(Trapezius and Rhomboids)
(Deltoids)
(Triceps and Posterior Deltoid)
(Triceps and Posterior Deltoid)
Sit on Aerobic-Step, Keep body upright, lean
over to one side and reach up with opposite
arm.
opposite arm. I
Sit on the floor with back straight. Bring soles of
the feet together and using hands ease the knees
out and downwards as far as is comfortable. Hold.
leg across and i,/ld.
Lie on your back on the floor.
Bring the knees to your chest and
hold.
Sit on the floor.
Extend right leg bend left leg over the right leg.
Using opposite arm ease the leg across and
hold.
leg across and i,/ld.
(Obliques)
(Abductor)
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STRETCH
Sit on the Aerobic Step with your
hands behind your back with hands
clasped.
Sit on the Aerobic Step with one
arm across your body the other
bent and holding the outstretched
arm at the elbow. Repeat on the
other arm.
Sit on the Aerobic step
with your right hand
resting on the step for
balance, then lift the left
arm into the air and tilt the
body from the waist
towards the right, hold
and then repeat with the
other arm.
Sit on the floor with your
legs bent at the knees and
the soles of your feet
together.
To ensure that you keep
you’re the soles of your
feet together we would
suggest that you hold your
ankles.
Sit on the floor with your left arm
behind you for balance, and your
right leg flat against the floor. Bend
your left leg at the knee and place it
over your outstretched right leg
ensuring that your foot is flat to the
floor. Repeat this exercise with your
left leg outstretched and right left
crossed over.
Lie on the floor with your back
flat, knees bent and together,
slowly bring the knees in
towards your chest and hold
your thighs with your hands.