6. Torso And Hip Flexor Stretch
This exercise will stretch all of the abdominal muscles as well as the muscles of the front of the hip. Begin in the same posi- tion described in the Extended Arm Jackknife. Then, straighten the legs as described in the Extended Leg Jackknife. Slowly lean back with the torso and legs parallel to the floor. For more stretch, carefully extend further until the back is slightly arched. Relax and hold the stretch at a comfortable range of motion for
10 to 30 seconds, breathing deeply. Do not exceed a stretchFIG. 17 that is comfortable for your body. See FIG. 17.
BONUS EXERCISES
When you can perform 10 repetitions of each Basic Exercise you are ready to progress to the Bonus Exercises.
These exercises require more advanced body positions to be maintained throughout the movement.
FIG. 18
FIG. 19
7. Advanced Jackknife
This exercise will target the rectus abdominis and hip flexors, and the spinal extensor muscles of the lower back. Begin in the same position described in the Extended Arm Jackknife, then straighten the legs as described in the Extended Leg Jackknife. Slowly lean back with the torso and press down slightly with the legs, until the body is in a fully extended position with the torso and legs parallel to the floor. Exhale and pike from the hips until the body is in a “V” position. Pause at the end of the movement, inhale and slowly return to the starting position. Perform
8. Lateral Jackknife
This exercise will isolate the rectus abdominis and obliques, as well as the quadratus lumborum muscles of the lower back. Roll into a sidelying position on the unit. Bend the elbow of your lower arm and rest your head on that arm. Reach overhead with your top arm and lightly hold the Focus Strap™. Bend the knees slightly and rest the feet on the foot rest. Exhale and bend your torso to the side. Pause at the end of the movement, inhale and slowly return to the starting position. Laterally flex from the waist, rather than pulling with your arms. Perform
FIG. 20
FIG. 21
