Hoist Fitness ROC-IT - Manual (Page 27)

WARM-UP, STATIC STRETC HING AND
MOVEMENT PREPARATION
Using the modality of choice (treadmill, elliptical, recumbent or upright bicycle, rower, etc.) complete 4 - 5 minute warm-up
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effort. Following the warm-up, perform each of the following stretches or movements as directed.
S TANDING SHOULDER AND
TRAP S TRETC H:
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your back as if scratching the back
2. Reach back to grasp the right forearm or
wrist from behind with the left hand
3. Gently exhale, depress your shoulder,
and pull the elbow across the midline of the
back. Once this end point is reached, slowly
turn the head to the right to increase the
stretch
4. Hold this end point stretch for 3 – 5
seconds, then gently exhale and slowly
return to the starting position
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and stretch 3 - 4 times, then repeat to the
opposite side S TANDING SHOULDER
ROTATIONS:
1. Stand with both feet together, grasp a
towel or light pole (dowel) in front of the
hips (overhand grip), gripping the towel or
dowel with hands 3-4 feet apart
2. Exhale and slowly rotate the arms
overhead and continue until the arms end up
behind the hips
3. Attempt to maintain extended and
symmetrical arms throughout the movement
and avoid any rotations of the torso
throughout the movement. If this proves to
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4. Hold the end point stretch behind the
hips for 3 – 5 seconds, slowly reverse the
direction returning to the starting position
and repeat the movement 3 – 4 times
I N T E R M E D I A T E P H A S E
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