FLEXI-BAR® Back Exercises
Chest opener
Starting position:
Stand with your feet shoulder-width apart, your arms outwards at shoulder level, with the FLEXI-BAR® loose in one hand parallel to the body.
Movement:
Swing outwards and inwards (change sides, approx. 30–60 sec. each).
Butterfly front
Starting position:
Stand with your feet shoulder-width apart, holding the FLEXI-BAR® loosely in front of the body with both hands, holding the handle from above.
Movement:
Forwards and backwards (approx. 30–60 sec.).
Vertebral stretch
Starting position:
Stand wide, hold the FLEXI-BAR® with the arms bent and bring it above the head with the arms stretched.
Movement:
High to low (approx. 30–60 sec.).
Tension reliever
Starting position:
Perform a lunge, lifting your back heel off the ground, with the arm on the side of the back leg loosely holding the FLEXI-BAR® and the thumbs pointing towards the thigh.
Movement:
Up and down, parallel to the thighs (change sides, approx. 30–60 sec. each).
Supination
Starting position:
Perform a lunge, lifting your back heel off the ground. Hold the FLEXI-BAR® rotated towards the outside (thumbs pointing upwards) and the elbows bent at approx. 90°.
Movement:
Start the movement loosely using the wrist, forwards and backwards (approx. 30–60 sec.).
Deep squat
Starting position:
Perform a deep squat, holding the FLEXI-BAR® at the top with both hands and with both arms stretched out forwards at head level and parallel to the ground.
Movement:
Forwards and backwards (approx. 30–60 sec.).
Row up & down
Starting position:
Stand upright with the legs crossed and hold the FLEXI-BAR® from the top with both hands in front of the body and the arms stretched out downwards.
Movement:
Swing towards the floor, high to low while bending the upper body slowly towards the ground (as low as possible) and back to the starting position (approx. 30–60 sec.).
Lion hunt
Starting position:
Perform a lunge, lifting your back heel off the ground, with the arm on the side of the back leg loosely holding the FLEXI-BAR® and the thumbs pointing towards the thigh.
Movement:
While swinging, move the arm slowly from the bottom towards the front, then upwards and back to the starting position (change sides, approx. 30–60 sec. each).
Low stance right to left
Starting position:
Stand with your feet shoulder-width apart, holding the FLEXI-BAR® with both hands vertically in front of the body.
Movement:
Swing the FLEXI-BAR® to the right and left (approx. 30–60 sec.).