Stretching - Horizon Fitness Omega Owner's Manual

DEVELOPING A FITNESS PROGRAM
STRETCH FIRST
Before using your Horizon Fitness product, it is best to take a few
minutes doing a few gentle stretching exercises. Stretching prior to
exercise will improve flexibility and reduce chances of exercise related
injury. Ease into each of these stretches with a slow gentle motion. Do
not stretch to the point of pain. Make sure not to bounce while doing
these stretches.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and
the other foot about 12" behind the other foot. Lean forward, pushing
against the wall with your palms. Keep your heels flat and hold this
position for a count of 15 seconds. Make sure that you do not bounce
while stretching. Alternate positions of your feet and repeat for a total of
8 repetitions.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left
hand and hold your foot against the back of your thigh for a count of 15
seconds. Repeat with your right ankle and hand, and continue alternating
for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you.
Do not lock your knees. Extend your fingers towards your toes and
hold for a count of 15 seconds. Make sure that you do not bounce
while stretching. Sit upright again. Repeat for a total of 8 repetitions.
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