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Summary of Contents for SpineGym SpineGym
- Page 1 SpineGym instructions for use and safety...
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Page 2: Table Of Contents
SpineGym table of contents table of contents foreword important to note assembly exercise programme introduction back exercises back arching upper back exercise rotating the back abdominal exercises transverse abdominal muscle exercise 11 straight abdominal muscle exercise oblique abdominal muscles exercise 13... -
Page 3: Foreword
We wish you rewarding moments with SpineGym. With kind regards, Creaforce Ltd If, for some reason, SpineGym does not seem to suit you, kindly contact the equipment dealer or Creaforce Oy. If, due to the length of your body, when using Spine Gym, the shoulder pad stays above your shoulder (or for especially tall persons, under the shoulder), for instance, shorter bars or additional padding are available. -
Page 4: Important To Note
Do the body rotation movement only to the extent your body easily and naturally rotates. If you are not sure of the correct way to use it, do not use SpineGym. If you experience increasing pain as a result of using it, do not use SpineGym. -
Page 5: Assembly
SpineGym assembly 1. Push the bottom bars all the way down into the holes in the base. 2. Pull the upper bar through the sleeve of the other belt half and connect the upper and lower bar onto each other. -
Page 6: Exercise Programme
(but, do take a 1-2 minute break between the exercise series) and intensify the strength you use when exercising. For additional exercises and instructions on the use of SpineGym, please visit our Internet site: www.spinegym.fi. See also the instructional videos from the same site. -
Page 7: Introduction
These basic exercises take a total of about 5 minutes to complete. As your muscles get used to the SpineGym workout, you can preferably daily do these exercises. -
Page 8: Back Arching
SpineGym basic exercises - back exercises back arching This is an exercise especially for the lower back, and it effectively activates the small muscles supporting and controlling the vertebrae and the back muscles in general. Even though the effect of the exercise can be most intensely felt in the small of the back, the back is activated from the bottom all the way up to the shoulders. -
Page 9: Upper Back Exercise
SpineGym basic exercises - back exercises upper back exercise This exercise effectively trains your neck and shoulder area. The starting position is the same as in the previous exercise; remember to check the tightness of the belt so that, when you stand upright, it is snugly against your front. This gives the bars... -
Page 10: Rotating The Back
SpineGym basic exercises - back exercises rotating the back This exercise activates the rotator muscles and improves the mobility of the ver- tebrae. If you have a spinal disc problem, be extra careful doing this exercise! Never try to forcefully rotate farther than to the extent your body can effortlessly rotate. -
Page 11: Transverse Abdominal Muscle Exercise
Like a corset, the muscle circles around the midriff and supports the body like a thin-walled pillar. The muscle in question is difficult to perceive and train, but one of SpineGym’s finest features is its ability to effectively and easily work this important muscle. -
Page 12: Straight Abdominal Muscle Exercise
”six pack” pursued by many. Regardless of your size, build, and muscle strength, with SpineGym’s carbon fibre bars, you get as much resistance for your exercise as you need. -
Page 13: Oblique Abdominal Muscles Exercise
SpineGym basic exercises - abdominal exercises oblique abdominal muscles (abdominal rotation) The oblique abdominal muscles are obliquely located on both sides of the abdomen, on two cross-wisely located layers between the more superficially located straight abdominal muscles and the deeper transverse abdominal muscle. Even though their... -
Page 14: Tips For Additional Training
The base of the newer SpinGym is equipped with the fastening points for elastic resistance bands. By using elastic resistance band exercise as part of the SpineGym exercise, you can enormously expand your basic workout. Also, when doing exercises with dumbbells and weights, try to combine Spi- neGym stabilisation thereto. - Page 15 Creaforce Oy Askolinintie 55 07700 Koskenkylän saha (Loviisa) Puhelin: 040 - 544 3720 info@spinegym.fi www.spinegym.fi...
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