Weslo Cadence 4250 English Manual - Page 13

SUGGESTED

STRETCHES

The

following

stretches

provide

a

good

warm-up,

or

cool

-

down.

Move

slowly

as

you

stretch

--never

bounce.

HAMSTRING

STRETCH

Sit

with

one

leg

extended.

Bring

the

sole

of

the

opposite

foot

toward

you,

resting

it

against

the

extended

leg's

inner

thigh.

Stretch

toward

your

toe

as

far

as

possible,

hold

for

15

counts,

then

relax.

Repeat

three

times

for

both

legs.

Stretches:

Hamstrings,

lower

back

and

groin.

INNER

THIGH

STRETCH

Sit

with

the

soles

of

your

feet

together

and

knees

outward.

Pull

your

feet

as

close

into

the

groin

area

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

three

times.

Stretches:

Quadriceps,

hip

muscles.

TOE

TOUCHES

Standing

with

your

knees

bept

slightly,

slowly

bend

forward

from

the

hips.

Allow

your

back

and

shoulders

to

relax

as

you

stretch

toward

your

toes.

Go

as

far

as

you

can

and

hold

for

15

counts,

then

relax.

Repeat

three

times.

Stretches:

Hamstrings,

back

of

knees,

back.

QUADRICEPS

STRETCH

With

one

hand

against

a

wall

for

balance,

reach

behind

you

and

grasp

your

foot.

Bring

your

heel

as

close

to

your

buttocks

as

possible.

Hold

for

15

counts,

then

relax.

Repeat

three

times

for

both

legs.

Stretches:

Quadriceps,

hip

muscles.

CALF/ACHILLES

STRETCH

With

one

leg

in

front

of

the

other,

and

arms

forward,

lean

against

a

wall.

Keep

your

back

leg

straight

and

back

foot

flat

on

the

fl

oor.

Bend

your

front

leg

and

lean

forward,

moving

your

hips

toward

the

wall.

Hold

for

15

counts,

then

repeat

on

the

other

side.

To

cause

further

stretching

of

the

achilles

tendons,

bend

back

leg

as

well.

Stretches:

Calves.

achilles

tendons.

and

ankles..

13

Weslo Cadence 4250 English Manual - Page 13

Calf/achilles

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