Stretch Exercise - Master F-03 User Manual

Stretch exercise

No matter how you do sports, please do some stretch at first, The warm muscle will extend easily, so
warm up yourself with 5-10minutes, Then We suggest the following stretch exercise, five
times.10counts for each time or longer do these exercise again after sports.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and
pull your right foot up. Bring your heel as close to your buttocks
as possible. Hold for 15 counts and repeat with left foot.
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders
relax as you stretch toward your toes. Reach as far as you can and
hold for 15 counts.
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms
forward. Keep your right leg straight and the left foot on the floor;
then bend the left leg and lean forward by moving your hips toward
the wall. Hold, then repeat on the other side for 15 counts
HEAD ROLLS
Rotate your head to the right for one count, feeling the stretch up the
left side of your neck, then rotate your head back for one count,
stretching your chin to the ceiling and letting your mouth open. Rotate
your head to the left for one count, then drop your head to your chest
for one count.
INNER THIGH STRETCH
Sit with the soles of your feet together and
your knees pointing outward. Pull your feet
as close to your groin as possible. Gently
push your knees toward the floor. Hold for 15
counts.
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your left foot
against your right inner thigh. Stretch toward your toe
as far as possible. Hold for 15 counts. Relax and then
repeat with left leg.
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