Stretch & Exercise with Flexcushion by SANTEPLUS





CONCEPT	15 min. workouts after taking bath, when muscle is warmed up enough Easy stretching workouts, even when you watch TV or just sitting on the cushion




1	2	3	4



Inner Thigh Stretch	Hamstring Stretch *exhale when bending	To right & left *exhale when bending	Splits *exhale when bending




CONCEPT	Gain more flexibility around hip-joint by moving pelvis forward Do the workouts in the bellow order (1) "Bigger Muscle First" (such as Adductor Muscle, Hamstring...) (2) "Smaller Muscle later"



	Part I	(1min) Pelvis Workouts forward & backward

	Part II	(7min) Stretching Workouts around hip joint multi-angle

	Part III	(5min) Stretching Workouts arond hip-joint basic

	Part IV	(2min) Core Muscle Workouts


Note) The color of Flexcushion in the demonstration is for the the demonstration only


PART I Pelvis Workouts forward & backward


	A	B	(Note) Scene from front	(Note) Inncorrect posture



	Moving pelvis forward(A) & backward(B) *repeat every 1 sc.		Flexcushion placed between the thighs	Spine is bent * Incorrect posture


PART II Stretching Workouts around hip-joint multi-angle


	C	D	E	F



	Hip/Glute Stretch closer to chest	Hip/Glute Stretch II closer to chest	Chest Stretch *See cushion's position	Hip Stretch

	G	H	I	J



	Trunk Twist *right & left	Lunge Stretch *put weight forward	Lunge Stretch II * more forward	Inner Thigh Stretch


Part III Stretching Workouts around hip-joint Basic


	K	L	M	N



	Hamstring Stretch *exhale when bending	Pelvis Exercise *forward & backward	To right & left *exhale when bending	Splits *exhale when bending


Part IV Core Muscle Workouts


	O	P	Q	R



	Situp Workouts *See the cushion's position	Back Workouts	Sidebend *upward & downward	Inner Thigh Workouts *repeatedly


Stretch & Exercise with Flexcushion

Producer	Nao SAKATA (SANTEPLUS, Inc. Coach of Rikkyo University Sumo Team)
Supervisor	Hideo NUMAZAWA (Professor of Rikkyo University, Head Coach of Rikkyo Track & Field Team)
Cooperation	Yoshihito NAGAHATA (Chairman, NPO Japan Stretching Association) Aki FUJITANI (Professional Yoga Instructor） Kayoko YAMAMOTO (MHLW Certified Kenkoundoshi, JASA Certifired Trainer) Sayaka SHIMAMOTO (Exercise Model)
Note	Quated partially from "Sumo Core Exercise" (Produced by SANTEPLUS 2006/Recommended by International Sumo Federation)

WARNING & CAUTION when using Flexcushion

Use the cushion with attention to the balance and surroundings
Please consult with medical doctors for those who are under medical treatment or
for those who have any heart diseases, high blood pressure, disorder of joints, pregnancy, and those who needs to rest well
Do not use it near fire, nor in high tempratuture.
Do not use or place the cushion in sunshine, nor in a high humidity
Do not do the above stretching workouts 1 hour after meal
Easier to use "Stretch mat" "Yoga mat", with Flexcushion