ProForm C90 English Manual - Page 10

INNER

THIGH

STRETCH

Sit

with

the

soles

of

your

feet

together

and

knees

pointing

outward.

Pull

your

feet

as

close

into

the

groin

area

as

possible.

Gently

push

your

knees

as

close

to

the

floor

as

possible.

Hold

for

15

counts.

Repeat.

Stretches:

Inner

thigh

muscles.

TOE

TOUCHES

With

knees

slightly

bent,

slowly

bend

forward

from

the

hips.

Allow

back

and

shoulders

to

relax

as

you

stretch

toward

your

toes.

Go

down

as

far

as

you

can

and

hold

for

15

counts.

Repeat.

Stretches:

Hamstrings,

back

of

knees,

back.

QUADRICEPS

STRETCH

With

one

hand

against

a

wall

for

balance,

reach

behind

you

and

pull

up

your

foot.

Bring

your

heel

as

close

to

your

buttocks

as

possible.

Hold

for

15

counts.

Repeat.

Stretches:

Quadriceps,

hip

muscles.

CALF/ACHILLES

STRETCH

With

one

leg

in

front

of

the

other

and

arms

forward,

lean

against

the

wall.

Keep

your

back

leg

straight

and

back

foot

flat

on

the

floor;

then

bend

the

front

leg

and

lean

for-

ward

by

moving

your

hips

toward

the

wall.

Hold,

then

repeat

on

the

other

side

for

15

counts.

To

cause

further

stretching

of

the

achilles

tendons,

slightly

bend

back

leg

as

well.

Stretches:

Calves,

achilles

tendons,

and

ankles.

10

ProForm C90 English Manual - Page 10

Calf/achilles

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