Pro-Form 975R User Manual page 4

ASSEMBLY
Place all parts of the PROFORM ® 975R in a cleared area and remove the packing materials. Do not dispose of
the packing materials until assembly is completed.
Assembly requires the included tools and your own adjustable spanner
If further assistance is needed, please call our Customer Service Department at 0345-089009.
PART CHART
Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below
each drawing refers to the key number of the part. The second number refers to the quantity used in assembly.
Note: Some small parts may have been pre-attached for shipping. If a part is not in the parts bag, check
to see if it has been pre-assembled.
M6 Split Washer (67)–4 M10 Split Washer (26)–3
M6 Flat Washer (34)–7
M6 Nylon Locknut (66)–4
#8 x 5/8" Screw (22)–4 M6 x 16mm Phillips Screw (24)–4
M6 x 35mm Phillips Screw (49)–3 M6 x 34mm Button Bolt (18)–4
M6 x 48mm Button Bolt (70)–4
.
M10 Flat Washer (40)–1
M10 Nylon Locknut (71)–4
M6 x 25mm Hex Screw (14)–4
M10 x 25mm Button Screw (25)–3
M10 x 70mm Carriage Bolt (62)–4
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SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Hamstrings,
back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place
your hands against a wall. Keep your back leg straight and
your back foot flat on the floor. Bend your front leg, lean for-
ward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for each leg. To cause further
stretching of the achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees out-
ward. Pull your feet toward your groin area as far as possible.
Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.
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