Owner`s manual

Dynamic Twist

Stand with the feet shoulder-width apart. Bend the elbows; hold

the arms out to the sides. Twist the upper body to one side and

then the other side as far as comfortably possible. Each repeti-

tion of the sequence should take 1 to 3 seconds. Repeat as a

continuous, controlled, ﬂ uid sequence 10 or 20 times

Dynamic Bent Knee Heel Press

Stand with one foot forward and one foot back, hip-width apart

and feet facing forward. Bend both knees putting weight on the

back heel. Release the stretch by returning to the start position.

Each repetition of the sequence should take 1 to 3 seconds. Re-

peat as a continuous, controlled, ﬂ uid sequence 10 or 20 times.

Repeat the stretch with the other leg. Touch a wall or hold onto

something for balance, if necessary.

Dynamic Side Reach

Stand with the feet apart, the knees slightly bent and the arms

at the sides of the body. Reach with one hand above the head

and lean over to the opposite side. Release the stretch by re-

turning to the start position. Then reach with the other hand to

the opposite side. Use the other arm to support the body weight

on the thigh, if necessary. Each repetition of the sequence

should take 1 to 3 seconds. Repeat as a continuous, controlled,

ﬂ uid sequence 10 or 20 times.

* Source: Jay Blahnik’s Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

Operations