ProForm C970 User Manual download pdf (Page 28)

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 to-

ward 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. Rest the sole of your other foot 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 flat on

the floor. Bend your front leg, lean forward, and move your hips to-

ward 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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ProForm C970 User Manual Page 28