Keys Fitness KF-T4-0 Owner's Manual page 24

WARNING! Before beginning this or any exercise program, you should consult your physician. This is
especially important for individuals over the age of 35 or individuals with pre-existing health problems.
Triceps Stretch
Place your right hand behind your head, palm facing your
head. With your left hand, grasp your right elbow and pull
downward until you feel a stretch in the back of your right
arm. Hold for 20 seconds; repeat three to fi ve times with
each arm.
Workout Information
24
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Wrist Extensor
Extend your right arm in front of you
with your palm up and your elbow
straight. Point your fi ngertips toward
the fl oor by bending at the wrist. Us-
ing your left hand, pull the back of
your right hand toward you gently.
Hold for 20 seconds; repeat three to
fi ve times with each arm.
Wrist Flexor
Extend your right arm in front of you,
palm down, elbow straight. Point
your fi ngertips toward the fl oor by
bending at the wrist. Using your left
hand, pull your right palm toward you
gently. Hold for 20 seconds; repeat
three to fi ve times with each arm.
One-Arm Pectoralis Stretch
Stand against an immobile structure like a
wall or a tree. While facing the wall, raise
your right hand out to your side at chest
height, palm against the wall. Turn your
body toward the left, away from the wall
and your extended arm, until you feel a
stretch. Hold for 20 seconds; repeat three
to fi ve times with each arm.
Groin (Adductors) Stretch
Sitting with your back straight, bring the
soles of your feet together. let your knees
lower toward the fl oor. Hold for 30-60 sec-
onds or until muscles feel looser.
Piriformis Stretch
lie on your back. Bend your right knee
and lift it halfway to your chest. Grasp
your knee with your left hand and pull it
toward your left shoulder, keeping both
buttocks against the fl oor. Hold for 20
seconds; repeat three to fi ve times with
each leg.