Service Phone +49 40 3096927-0

If you have made sure your back pain is not caused by illness or injury, you might also want to use Gymba to stretch your lower back and calves, as well as to strengthen your ankles.

1. Gymba for the back I

Turn the Gymba board upside down and lie on it. Relax yourself and take deep breaths. Keep your shoulders back, your arms in front of you and try not to bend your hip forward.

2. Gymba for the back II

Lie on your back, bend your knees and place your feet against the floor. Flex your abdominal muscles and move your lower back towards the floor slowly. Remain in this position for 10 seconds and then slowly relax your muscles.

3. Gymba for the back III

Stretching your lower back: Start with the same position as in the previous exercise. Move your knees from side to side, keeping your feet against the floor. When you move your knees, you raise your hip off the floor and turn your lower back. Start with subtle movements and advance by listening to your body.

4. Stretching your calves

Turn your Gymba upside down and rise up on your toes for 20 times. Place your other leg backwards and your weight on that leg. Rise on your toes 20 times and repeat with your other leg.

5. Strengthening your ankles

Place your Gymba board concave up and your feet on their designated areas on the opposite edges of the board. Roll the board from side to side and let Gymba do the work for you. Continue the exercise from 1 to 3 minutes.


Heisterfeld 11
25489 Haselau / Hamburg

Service Phone:
+49 40 3096927-0

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