Crivit Fitness Swing Stick - Manual (Page 7)

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Exercise 5 Swinging overhead in a bent forward squat
Go into a squat at shoulder width . Bend your body forward and keep your
spine straight by tensioning up stomach and buttock muscles . Stretch your
arms overhead past your ears and keep you neck in line with your spine so
that you are looking at the floor . Hold the Fitness Swing Stick with both hands
above your head .
Swing: Swing the Fitness Swing Stick forwards and backwards .
As a reminder: The body should be in a straight line from the buttocks to your
head . Avoid bending the back and pushing out of the ribs . Pull the shoulders
backward down . Align your knees with your feet and do not let the knees
overhang the feet .
Duration: Swing the Fitness Swing Stick in this position for 20 seconds . Take
a break and then repeat .
Exercise 4 Regeneration: Squat with shoulder rolls
Stand with the legs slightly more than hip-width apart . Squat whilst rolling
the shoulders forward, then return to an upright position whilst rolling the
shoulders backwards . Repeat the exercise 5 times .