ProForm C50 English Manual - Page 11

STRETCHING WARM UP Before beginning use of the Exercise Bike, a stretching routine is recommended. The following stretching routine provides a good warm up. All stretches should be performed slowly. Each position should be held for 1.5 counts and performed for three. repetitions. Stretch slowly -don't bounce. Hamstring Stretch Sit with ong leg extended. Bring the sole of the opposite foot in, resting against the extended leg's inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts, then relax. Repeat. Stretches: Hamstrings, Lower back and Groin. 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 teg in front of the other and arms out, lean against the wall. Keep your back leg straight and back foot flat on the ground; then bend the front leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side. To cause even further stretching of the achilles tendons, slightly bend back leg as well. Stretches: Calves, Achilles tendons, and Ankles. COOL DOWN '; nese stretching exercises may also be used to "cool down" after your workout program. This 11 will help prevent muscle stiffness the next day.