GYMboard

A multifunctional training device and space-saving miracle.
For use at home and at work (BGF and BGM).

  • GYMboard

  • NECK I NECK

  • HIP I BACK TILT

  • ESSENTIAL

  • ADVANCE

  • BREAST I BACK TILT

  • SIDE TILT

  • TRIGGER ELEMENTS

Here's how

NECK & NECK

  • Sternocleidomastoid muscles
    Suboccipital muscles
    Levator scapulae
    Trapezius
    Scaleni muscles

  • LWS

  • Ventral and dorsal muscle chain

  • Adjust the roller so that the center of the cushion is at

    Height of the tip of the nose

    - Knees stretched, shoulders remain lowered

    - Buttocks and back with as much contact to the wall as possible

    - Look straight ahead, head is only tilted to the side without rotation

    - Upper body remains against the back wall

  • Move the pelvis to the side and keep tension in the neck muscles.

Hips & BACK BEND

  • Psoas Major
    Quadriceps Femoris
    Rectus Abdominis
    Diaphragm

  • Knee | Hip | Spine

  • Ventral muscle chain

  • - Knees hip-width, supporting surface on the middle of the buttocks

    - One leg positioned in hip line in front of body

    - Both knees bent 90 degrees

    - Head in extension of the spine, chin slightly retracted Pelvis remains erect throughout the exercise Palms facing each other

  • Lean upper body as far back as possible and keep tension in the front chain.

ESSENTIAL

  • Pectoralis Major & Minor
    Psoas Major
    Rectus Abdominis
    Latissimus Dorsi
    Diaphragm

  • BWS I neck problems

  • Ventral muscle chain

  • - Middle part of the pad at the level of the angulus inferior (TH9), lower part at the junction of psoas and diaphragm (TH12 & L1).

    - Knees hip-width, feet flat on the mat

    - Head in extension of the spine, chin slightly retracted

  • Bring extended arms as far as possible behind the pad by extending the thoracic spine and maintain muscle tension in the anterior chain.

PREPARATION

  • Gastrocnemius
    Soleus
    Ischiocrural musculature
    Musculature of the foot

  • Knee I lumbar spine I thoracic spine

  • Dorsal muscle chain

  • - Knees extended
    - Toes grip the wedge
    - Hips are perpendicular over the foot
    - Place the upper body as far forward as possible
    - Pelvis remains tilted forward
    - Head in extension of the spine, chin slightly retracted

  • Pull heels down as far as possible and hold the tension.

CHEST & BACK TILT

  • Latissimus Dorsi
    Obliquus Internus Abdominis
    Obliquus Externus Abdominis
    Quadratus Lumborum

  • Neck | Spine

  • Lateral muscle chain

  • - Middle part of the pad at the level of the angulus inferior (TH9), lower part at the junction of psoas and diaphragm (TH12 & L1).

    - Knees hip-width, feet flat on the mat

    - Head in extension of the spine, chin slightly retracted

  • Bring extended arms as far as possible behind the pad by extending the thoracic spine and maintain muscle tension in the anterior chain.

tIME

  • Adductor group of the hip joint
    Latissimus Dorsi
    Obliquus Internus AbdominisObliquus Externus Abdominis
    Quadratus Lumborum

  • Knee I Hip I Spine

  • Ventral muscle chain

  • - Knees hip width, feet lie flat

    - Push pelvis diagonally forward upward

    - Band is pulled in an upright position, with tilt of the upper body backwards the arms are slowly extended forward

    - Head in extension of the spine, chin slightly retracted

    - Pelvic uprightness must be permanently ensured

  • Lean upper body as far and straight back as possible, pivot point is at knee joint.

tRIGGER & MASSAGE ELEMENTS

  • Ischiocrural muscles
    Gastrocnemius
    Soleus
    Psoas major

  • Knee I Hip I Spine

  • Dorsal muscle chainDorsal muscle chain

  • - Place foot on slide in hip position

    - Push the pelvis forward evenly to create tension on the hip flexors

    - Front leg is stretched, heel presses into the pad, toes are pulled up

    - Upper body remains straight

    - Arms only secure against tipping to the side

    - Avoid external rotation of the front foot

  • With your pelvis straight, push your front foot as far forward as possible and maintain tension.

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