Stamina Brenda Dygraf's Fitrider Owner's Manual page 18

Cool Down Stretches
Stretching should be a key part of your exercise program since it helps increase flexibility
and improve your range of motion. It is best to stretch after you've warmed your body up
with five to ten minutes of light movements, or better, after you've finished your workout.
As you stretch, hold each position for a minimum of 30 seconds and do not bounce while
stretching.
QUADRICEP STRETCH: Front of Thigh
• Stand in the front of your Fit Rider™ for support.
• Grasp your ankle and gently pull your heel up and back
until you feel a stretch in the front of your thigh.
• Stand tall and tighten your abdominal muscles to prevent
your abdomen from sagging outward and keep your knees
close together. Hold for 30 seconds, switch legs and
repeat.
ILLIOTIBIAL BAND (ITB) & OBLIQUES: The band
of muscle and tissue that runs along the
outside of your hip, thigh, knee and waist.
• Stand in front of your Fit Rider™ for support.
• Cross your left leg over your right leg at the ankle.
• Extend your left arm overhead, reaching toward your
right side. You'll feel the stretch along your left hip and left
oblique.
• Hold for 30 seconds, switch sides and repeat.
HAMSTRING STRETCH: Back of the upper Thigh
• Stand a couple feet away from the back of your Fit
Rider™.
• Place your left heel on top of the Fit Rider™ Seat.
• Allow your left leg to extend straight while keeping both
knee slightly bent.
• Lean your upper body down towards your left leg.
• Hold for 30 seconds, switch sides and repeat.
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