17.
Move grips to pelvis height and transfer upper body weight to
arms and hands. By pushing down on the handgrips, transfer as
much body weight as possible to the handgrips. Walk at a comfortable
pace. This will strengthen the triceps and pectorals, in particular.
Contracting and relaxing the triceps while walking will strengthen
them further. In addition, the reciprocating motion of the legs
while walking provides a massaging effect on the spine and reduces
stress on the lower extremities.
18. For a great pectoral stretch, move the vertical supports to the
mid-position on the treadmill. Place hands, fingers pointed upward,
about head height and lean into the support posts. The left arm
will form an L shape to the left shoulder, and the right arm will
form a mirrored image of that. Walk at a comfortable pace. Lowering
the hands will exercise different portion of the pecs, as well
as the clavicle area. Lessen the pressure if there is any pain.
This exercise can also be used with the treadmill turned OFF for
anyone with stability problems or who experiences discomfort when
walking.
19. With the elbows slightly lowered so that the arms are more V-shaped,
push against the frame, while walking at a comfortable pace to
stretch the clavicular section. Lowering the hands will exercise
different portion of the pecs, as well as the clavicle area. Lessen
the pressure if there is any pain. This exercise can also be used
with the treadmill turned OFF for anyone with stability problems
or increased discomfort.
20. With hand bar in its lowest position, about mid-knee, treadmill
OFF, vertical support posts in full forward position, extend arms
forward, grasp bar and do standard pushups. Men can extend legs
to support lower body on toes and some women may prefer to bend
legs to support their lower body on their knees. Keep back straight;
do not dip or sway back.
21. For the cat stretch, turn the treadmill off. crossbar is in its
lowest position; vertical support posts are fully forward. Both
men and women should balance their lower body weight on their
knees and upper body on the hands as they grip the crossbar. Contract
the abdominal muscles and curl the back so it rounds upwards (toward
the ceiling), by pulling the abdominal muscles towards the spine.
Hold that position for the count of 10, then release so that the
back is in a straight line. Repeat 5 to 10 times. This stretches
the entire back, and offers a form of lumbar stabilization. This
is a great stretching exercise for the lower and mid-back areas.
22. Variation: The athlete may wish to add a pushup during the back
curl to add pectoral strengthening.
23. The SpinoFLEX allows
you to use more than one attachment at a time. For the hip rotator
stretch both the handgrips and crossbar are used for extra support
and stability. With the right ankle on the crossbar, hold the handgrip
with the right arm and gradually turn the upper body to the left
until there is a stretch but neither pain nor discomfort. Keep
the hips in place. Gradually turn the upper body to the right,
keeping hips stationary, just until there's a stretch but no pain
or discomfort. Hold for 5 seconds. Repeat with opposite leg. If
the femoral muscles need to be stretched in order to perform this
exercise, lower the hand bar, and over time, gradually increase
its height to waist level as the femoral muscles loosen.
24.
When performing the Quadricep stretch on
the crossbar, the handgrips can be brought down for extra stability
and support. With the treadmill turned OFF grasp the left handgrip
with the right hand and face away from the hand bar. Bend the
right knee behind and rest the right thigh on the bar. Hold for
10 seconds. Repeat on opposite side. If there is any discomfort,
lower the bar to the point where there is no pain. For increased
stretching, just bend the supporting knee instead. Do not raise
the hand bar level above hip level.
25. For a great quadriceps stretch, turn the
treadmill OFF, grasp the handgrips or crossbar with left hand while
standing on left foot. Grab front of right ankle and pull up and
back. Hold for 15 seconds. Repeat with opposite leg.
26. Turn treadmill OFF, move handgrips to waist level. Keep arms straight,
push down on the handgrips and lean forward slowly without bending
the knees. This exercise is excellent for working the pectorals,
abdominals, forearms and shoulder muscle groups.
27. Turn treadmill OFF, move handgrips to head level or higher. Hold
the handgrips tightly and slowly lean forward, keeping knees straight.
Hold for 5 seconds, then slowly return to a vertical posture.
Repeat several times. This exercise is excellent for working the
pectorals, abdominals, biceps, forearms and shoulder muscle groups.
28. Dips: Move the handgrips to waist level or slightly above, hold
the handgrips firmly, look straight ahead, and use your arms to
lift your body, bending at the knees so that your lower legs are
parallel to the treadmill. Slowly bend your elbows until they
upper and lower arm form a 90-degree angle. Hold for 2 seconds,
then straighten your arms. Increase repetitions over time. Excellent
for the forearms, triceps, biceps, shoulders, chest, and traps.
29. Chin-ups: Move hand bar to maximum height and grasp it shoulder
width apart with palms facing away from you for the standard chin-up.
Pull yourself up until your chin reaches the level of the crossbar
and slowly bring yourself back down. Repeat as instructed. This
exercise works the forearms, biceps, shoulders, pecs, upper back
and lats. Alternatively, perform this exercise with palms facing
you for even more abdominal and pectoral strengthening.
30. Turn treadmill OFF; move the handgrips to knee level and orient
them about 45 degrees; move the frame as far back as possible.
Stand behind the treadmill and hold the handgrips firmly. Lean
forward slowly until your chest is lined up with handgrips. Then
push up until your arms are fully extended and hold for two seconds.
Repeat as instructed. For the pecs, triceps, forearms and shoulders.
31. Tricep Dips: Move the crossbar to knee level; move the frame to
its maximum position back. Stand facing away from the crossbar
and grip it behind your back. With arms extended, place feet behind
the treadmill. Slowly bend your elbows to lower your body, keeping
your legs straight, until your upper arms and forearms form a
90 degree angle. Hold for two seconds. Straighten arms to raise
body and repeat. This is an excellent exercise for the triceps,
forearms and deltoids.
32. Free running or walking: Remove any attachment (hand bar or platform)
currently attached to the power joints. Move the handgrips all
the way up or down to keep them from interfering with your workout.
Move the frame fully forward to the maximum allowed position to
give the longest possible treadmill base. It is possible to free
run or walk with the crossbar or platform attached, but keep it
at waist level; and remove it if it interferes with your workout.
Not
all of these exercises are for everyone, but the adaptable SpinoFLEX
allows you to develop exercise plans which are specific to almost
anyone's fitness or medical conditions, weight, age, needs, and
capabilities. But most importantly, the SpinoFLEX's great flexibility
and superior functionality will help almost every back pain sufferer
maintain a rehabilitation program, become active again, and begin
enjoying the rewards of pain-free everyday activity. Be sure to consult your physician before performing these exercises.
