Crivit Fitness Swing Stick - Manual (Page 10)

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Exercise 10 Regeneration: Shoulder rolls while sitting
Sit down with a straight spine and knees angled at 90 degrees . Roll the shoul-
ders 10 times forward and 10 times backward .
Exercise 11 Leg stretching on all fours static
Get on all fours, whereby knees and hands should be directly below the hip
and shoulders respectively . Hold the Fitness Swing Stick in one hand in front
of you at shoulder height . Stretch the leg of the opposite side to the back and
hold it straight . Hold the spine and neck straight and look down at the floor .
Swing: Swing the Fitness Swing Stick forwards and backwards .
As a reminder: Tense up the stomach muscles to keep a balance and to avoid
a swinging to the side . Try to keep the spine as upright as possible and avoid
the upper back from going into an arch or that the lower back falls into a
hollow back . The shoulder swinging the Fitness Swing Stick should be pulled
to the back down .
Duration: Swing the Fitness Swing Stick for about 15 seconds then change
sides and repeat .