Stretching - Spirit 161168395US Owner's Manual

STRETCHING

Stretching should be included in both your warm up and cool down, and should be performed
after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements
should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch
until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing
should be slow, rhythmical and under control, making sure never to hold your breath.
HEAD ROLLS
Rotate your head to the right for one
count, feeling the stretch up the left side
of your neck. Next rotate your head back
for one count, stretching your chin to the
ceiling and letting your mouth open.
Rotate your head to the left for one count,
and finally, drop your head to your chest
for one count.
SIDE STRETCHES
Open your arms to the side and
continue lifting them until they are over
your head. Reach your right arm as far
upward toward the ceiling as you can for
one count. Feel the stretch up your right
side. Repeat this action with your left
arm.
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SHOULDER LIFTS
Lift your right shoulder up toward your
ear for one count. Then lift your left
shoulder up for one count as you
lower your right shoulder.
QUADRICEPS STRETCH
With one hand against a wall for
balance, reach behind you and pull
your right foot up. Bring your heel as
close to your buttocks as possible.
Hold for 15 counts and repeat with left
foot up.
39 Dyaco Canada Inc. 2014