Groovi- Grippa Exercise Sheets - Groovi Movements
Groovi- Grippa Exercise Sheets - Groovi Movements
Groovi- Grippa Exercise Sheets - Groovi Movements
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
The <strong>Groovi</strong>-<strong>Grippa</strong> 1<br />
Hamstrings & Calf’s<br />
• Precede stretches with 10-20 min<br />
warmup.<br />
• Hold stretch for 30-40 seconds.<br />
• Repeat 3 X’s.<br />
• 3-4 times daily to increase flexibility, 6<br />
days a week.<br />
• Stretch 3-4 days/week to maintain<br />
flexibility.<br />
• Into discomfort NOT pain.<br />
Place <strong>Groovi</strong>-<strong>Grippa</strong> on forefoot. Pelvis stays down<br />
Keep hip at 90 degrees. Straighten knee.<br />
Quadriceps stretch with the aid of the <strong>Groovi</strong> <strong>Grippa</strong>.<br />
Outside thigh or ‘TFL’<br />
Start with bent knee. Pull foot up & inwards with <strong>Groovi</strong>-<strong>Grippa</strong>.<br />
Keeping pelvis on floor, bring leg across body & straighten knee.<br />
You will feel the pull & burn on the outside thigh.<br />
Upper Hammie<br />
Place <strong>Groovi</strong>-<strong>Grippa</strong> on forefoot of the upper hamstring<br />
you are stretching. Use the <strong>Grippa</strong> to lift that thigh<br />
towards your chest.<br />
©<br />
GROOVI-PRODUCTS<br />
GROOVI-PRODUCTS<br />
www.groovi-products.co.za
The <strong>Groovi</strong>-<strong>Grippa</strong> 2<br />
Stretching foot Evertors Stretching foot inventors Inner thigh / Adductor muscles<br />
• Precede stretches with 10-20 min<br />
warmup.<br />
• Hold stretch for 30-40 seconds.<br />
• Repeat 3 X’s.<br />
• 3-4 times daily to increase flexibility, 6<br />
days a week.<br />
• Stretch 3-4 days/week to maintain<br />
flexibility.<br />
• Into discomfort NOT pain.<br />
Place <strong>Groovi</strong>-<strong>Grippa</strong> on forefoot<br />
Abduct the thigh & flex the foot against the pull of the<br />
<strong>Grippa</strong>.<br />
Assisted Quads stretch<br />
Assisted neck rotation<br />
Ensure that knees are parallel & ‘headlights<br />
down’ or tuck your tail in, to enhance stretch.<br />
Self neck traction<br />
Maintain upper neck ‘nod’ position. Position <strong>Groovi</strong>-<br />
<strong>Grippa</strong> under occiput (base of skull) Straighten elbows<br />
& pull to traction neck.<br />
©<br />
GROOVI-PRODUCTS<br />
GROOVI-PRODUCTS<br />
www.groovi-products.co.za
The <strong>Groovi</strong>-<strong>Grippa</strong> 3<br />
• Precede stretch with 20 min warmup.<br />
• Hold each stretch for 30-40 seconds.<br />
• Repeat 3 X’s/ stretch.<br />
• Stretch twice a day minimum.<br />
• Into discomfort NOT pain.<br />
Double hammie in sitting<br />
Hamstring with headlights<br />
Maintain an anterior tilt ‘headlights up’. Maintain lumbar<br />
spine position whilst straightening leg.<br />
Hold 3 X 30 sec each leg position.<br />
Place <strong>Groovi</strong>-<strong>Grippa</strong> on forefoot to enhance calf stretching<br />
as well as hammie. Slumping forward whilst pulling on<br />
handles enhances neural stretch.<br />
Double hammie in lying<br />
Nerve stretch in doorway<br />
©<br />
GROOVI-PRODUCTS<br />
GROOVI-PRODUCTS<br />
www.groovi-products.co.za
Change language