Stretch & Exercise with Flexcushion by SANTEPLUS

Stretch & Exercise 15 min. LevelⅠ

CONCEPT 15 minutes basic workouts. Easy stretch workouts. Even while watching TV, you can do it.

1	2	3	4

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

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CONCEPT Gain more flexibility around hip-joint by moving pelvis forward & backward. Do the workouts in the bellow order.
(1) "Bigger muscle first" (such as adductor muscle, hamstrings...) (2) "Smaller muscle second"

PART I Pelvis Workouts forward & backward

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

Moving pelvis forward(A) & backward(B) *repeat every 2 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

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O	P	Q	R

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

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Use the Angle and Height of the Flexcushion

# Change the sitting position depending on your physical flexibility and condition
# Keep your spine straight, with the correct posture when sitting on it.
# Continue the workouts regularly
# It is recommended that you do your exercises 15 minutes after taking a bath.

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