Pro-Form PFEVEX74712.0 User Manual download pdf (Page 16)

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—

never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly

bend forward from your hips. Allow your back and

shoulders to relax as you reach down toward your

toes as far as possible. Hold for 15 counts, then

relax. Repeat 3 times. Stretches: Hamstrings, back

of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the

opposite foot

toward you and rest it against the inner thigh of

your extended leg.Reach toward your toes as far

as possible. Hold for 15 counts, then relax. Repeat

3 times for each leg. Stretches: Hamstrings, lower

back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward

and place your hands against a wall. Keep your

back leg straight and your back foot at on the

oor. Bend your front leg, lean forward and move

your hips toward the wall. Hold for 15 counts, then

relax. Repeat 3 times for each leg. To cause further

stretching of the achilles tendons, bend your back

leg as well. Stretches: Calves, achilles tendons and

ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back

and grasp one foot with your other hand. Bring your

heel as close to your buttocks

as possible. Hold for 15 counts, then relax. Repeat 3

times

for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your

knees outward. Pull your feet toward your groin area

as far as possible. Hold for 15 counts, then relax.

Repeat 3 times. Stretches: Quadriceps and hip

muscles.

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Pro-Form PFEVEX74712.0 User Manual Page 16