Stretches - Fitness Quest GAZELLE SUPRAPRO Owner's Manual

WARM UP & COOL DOWN STRETCHES
Stretches can help improve flexibit;ty and relieve the tightness Jn muscles that resu_s
_OIT! repetitive sporl movement_, I 01o 12 minu_s oi daily streEc_ling is recommended
This should be dorle when warmir_g up and cooling, down¸ When performing _hese
stretches, your moveme_$ should be _iow and smoo_h, with no bouncing or ,ierldeg
Move into the stretch Until you feel a slight tension, not pain, in the muscle and hold
the stretch for 20 to 30 seconds, Breathe s!owly and rhythmically. Be st_re r_ to hold
your b_ath Remember that al! st,etches mkls_ be done for bo_h sides of_ur body¸
1, Quadriceps Stretch
Stand r_iose to a wall Cl'_ir or othel solid obJ_t I_se one hand
1o assist your palance Bend the opposite knee and IJrt your
heel towards your bul_c_'ks Reach back a'_d grasp the top _f
your foot _th the _me _#de hand Keeping your
inner thighs dose together, slowly p_aliyoul Ioot toward_
your b_tocks on_fl you feel a ge;lc!e s_etch in t,_e front of
your lhigh You do no_ _ve to touch your buttocks with
yo_Jr heel Stop puJIfog when yott feel the str_ch, Keep your
kneecap pointing straight dow_ and keep your knees cio_e
togethe_ (Do not let the lifted knee swing ou_vard.)
Hold the stretch for 20 to 30 _econds, Repeat lot the oti_er !eg,
I
2. Calf and Achilles Stretch
Stand approxitnately one arms length _ay from a
w_!! or chair wr_h your fe_ hip-width apart, Keeping
yo_lr LOe$potnted ferWa!d, r_ve orle leg ir_ cio_e to
the chair while extending dle o_her leg behind you
Bendit_g the leg cio_est to _he ¢l_air a_d k_ep_ng the
o_ler leg straight, pl_ce your hands on D'le chain
Keep the h_._l of the back leg on _he grc_und a_d
move your hips _rward. Siowly lean forward _om
che a_kfe, kee_ng your bat,: ieg stra)ght Until you
feel a stretch in your ca_f muscles Hold for 20 to 30
secor_ds Repeat for the opposite leg,
3. Overhead/Triceps Stretch
Star_l w_n ),our fe_ shoulder w_oth apart and your Knees
S!lgn[l_ bpnt. lift ol_e _rrrl overh_'_d a,'ld [')enl_ _our elbOW.
EI/e r_DDOSI_ snoLl_Qef Dl_q(Je, _,_/_:111( y our fi_gerkip_ Oo_/r_
;'OL/r b_ck _ far as yOU ca_ hO!_ _nls po_l_lo_ Reach LLD
Vvl[n _,'Ollroppos![e _Fn_3 an_ grasp youT flexed elbow,
Gently _ssJ_t the stretcn Dy pu,l_ng on tt_e elbOW Hold for
20 to 30 secol'_ds ReD,eat for the oppos_,e arm