DIAGONAL EXERCISES TO STRENGTHEN INTERNAL OBLIQUE MUSCLES:
Rock forward and back following 6-1-6-11 pattern.
6 -1 Tilt forward toward the 6 o’clock marker, then lean back toward 1 o’clock (a back-left tilt).
6- 11 Tilt forward toward the 6 o'clock marker, then lean back toward 11 o'clock (a back-right tilt).
If your most painful spot is located at the 7 o’clock marker, stretch your right leg and slide it a few inches toward the 7 o’clock marker (a forward-right tilt) then lean back toward 1 o’clock (a back-left tilt). Repeat 10-20 times.
If your most painful spot is located at the 5 o'clock marker, stretch your left leg
and slide it a few inches toward the 5 o'clock marker (a forward-left tilt) then lean back toward 11 o'clock (a back-right tilt). Repeat 10-20 times.
EXERCISES TO STRENGTHEN TRASVERSUS ABDOMINIS MUSCLE:
By the time you have completed all of the Basic Exercises, you should have identified the most painful areas of your lower back or hip.
Dividing the clock face into quarters (12 to 3, 3 to 6, 6 to 9, and 9 to 12), you can now target your exercise to these “pain quarters.”
Choose one of four patterns, depending on where your pain is located.
You will need only one quarter exercise.For example, if you are experiencing the most pain in your right hip, do the 6-7-8-9-8-7-6 quarter exercise.
During this exercise, try to locate the precise number corresponding to your most painful spot so that you may target this number in the diagonal exercise.
"3-9 Core Strength"
1. Get into position with your legs stretched upward; your knees can be slightly bent.
2. Open your arms wide and lay them flat on the floor to anchor yourself.
3. Tilt your hips to 3 o'clock and lower your legs 20 to 30 degrees to the left.
4. Balance in this position for a few seconds before bringing your legs back up to center.
5. Now tilt your hips to 9 o'clock and lower your legs 20 to 30 degrees to the right.
6. Balance in this position for a few seconds before bringing your legs back up to center.
7. Repeat 10 times on each side.
ADVANCED DEEP CORE EXERCISES:
Balancing on unstable surface increases the intensity of workout for Transversus AbdominIs and Internal Oblique muscles.
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.