Stretches - Fitness Quest EASY SHAPER Owner's Manual

Cool Down and Stretching
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Stretches can help improve flexibility and relieve the tightness in muscles that results
from repetitive sport movements. 10 to 15 minutes of daily stretching is recommended.
This should be done when warming up and cooling down. Finish your workout by
doing the stretches that follow.
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When performing these stretches, your movements should be slow and smooth, with
no bouncing or jerking. 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 slowly and rhythmi-
cally. Be sure not to hold your breath. Remember that all stretches must be done for
both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your
heel towards your buttocks. Reach back and grasp the top of
your foot with the same side hand. Keeping your inner thighs
close together, slowly pull your foot towards your buttocks
until you feel a gentle stretch in the front of your thigh. You do
not have to touch your buttocks with your heel. Stop pulling
when you feel the stretch. Keep your kneecap pointing straight
down and keep your knees close together. (Do not let the
lifted knee swing outward.) Hold the stretch for 20 to 30
seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall
or chair with your feet hip-width apart. Keeping your
toes pointed forward, move one leg in close to the
chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the
other leg straight, place your hands on the chair. Keep
the heel of the back leg on the ground and move your
hips forward. Slowly lean forward from the ankle,
keeping your back leg straight until you feel a stretch in
your calf muscles. Hold for 20 to 30 seconds. Repeat
for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward the
opposite shoulder blade. Walk your fingertips down your back
as far as you can. Hold this position. Reach up with your
opposite hand and grasp your flexed elbow. Gently assist the
stretch by pulling on the elbow. Hold for 20 to 30 seconds.
Repeat for the opposite arm.
TRETCHES –
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Exercise 7:
Kick Back
Place body in an all fours position
with legs closest to press bar. Lift
right leg back and place right
heel onto press bar. Press out and
return to start position.
• 8 Reps: Press out to even tempo
• 4 Reps: Press out and return
on count of 2,3,4
• Repeat with opposite leg
Advanced Kick Back:
Scoot body forward on machine
towards press bar in order to
press and lift more body weight.
Exercise 8:
Ab Assist (Crunch)
Lie down on body platform.
Knees are both bent with feet flat
on body support unit. Reach up
overhead and position hands on
the hand grips. Lift hand grips up
and rock slightly forward,
performing an assisted crunch.
• 8 Reps to even tempo
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