1. Starting Position: with back towards
door, grip both handles (Wrap-Around/Palms Down), fully extend ropes, extend arms overhead
(with slight bend in elbows) to 1:00 & 11:00; step forward (left foot leading) with
ropes in original position, ending with both feet flat on floor (thus completing Starting
Position)
2. 10-sec S-t-r-e-t-c-h Movement: Slightly
bend left (lead) leg for gentle S-t-r-e-t-c-h of neck-shoulders-upper back and
hamstring (rear) of trailing leg; step back to Starting Position;
3. Repeat entire Stretch Movement (#2) twice; first
with arms at 3:00 & 9:00 leading with right leg; second with arms at 5:00 & 7:00,
leading with left leg;
1. Starting Position: Face door at ropes'
length, handles adjusted to equal length, with feet shoulder-width apart: With ropes
fully extended (Overhand Grip/Palms Down), bend ± 90o at waist;
2.
10-sec S-t-r-e-t-c-h Movement: Lean back, keeping your feet
stationary, permitting the ropes to support your upper body, and gently S-t-r-e-t-c-h your
lower and upper back with a left-to-right rocking movement. Repeat entire Stretch
Movement twice.
1. Starting Position:
Adjust one handle (Workline) to eye level, then position your lower back flat
against door, with feet at shoulder width and heels ±12" from door, with knees bent;
position Workline handle behind head (Underhand Grip/Palms Up) squeezing head with both
forearms; pinch Control Line with either index finger;
2. 10-sec Isometric Hold: Bend forward,
pulling with stomach muscles while pushing lower back against door surface;
3. 12-sec Isokinetic Movement: Ease
finger pressure on Control Line and bend over, ending with your elbows approaching your
knees, using stomach muscles to force resistance; gently straighten legs (no resistance);
slightly bend knees and return to standing position; return rope/handle to Starting
Position. Repeat three times.
