BACK MASSAGE

The Back-Massage is an ideal activity to stretch the back to prepare and recover for exercise.

Benefits

• Build flexibility in the back for faster preparation for, and recovery from exercise.
• Ability to warm up and stretch back muscle groups before and after work-out.

Instructions

1. Use this activity to stretch and warm -up prior to exercise.
2. Stand facing away from frame, place feet firmly on ground.
3. Grasp handles and roll back up and down the surface of horizontal rollers, bending knees and squatting during roll-down and rising up to tip-toe with roll-up. Repeat as necessary.
4. Change sides to focus stretching between the shoulder blades and waist.
5. Stand with back against vertical rollers, and rotate body side to side. Repeat as necessary.
6. Use correct posture with shoulders back, head and chin up. Look forward, not down.
7. Remember to breathe at a smooth rate.
8. Stretch appropriate muscles to ensure recovery to resting position and prevent soreness.

Age Range: 12 Yrs old and up (Children should be supervised by an adult).