Body Solid Endurance B5R User Manual page 37

Warm Up/Cool Down Exercises
CHEST/SHOULDER
Straight Arms Behind Back
MUSCLE(S) AFFECTED: deltoids and pectoralis major
1. Standing, place both arms behind back.
2. Interlock fingers with palms facing each other.
3. Straighten arms fully.
4. Slowly raise the straight arms; hold for 10 to 15 seconds.
5. Keep head upright and neck relaxed.
Stretching the sides, upper
back and shoulders
SIDES
Side Bend with Bent Arms
MUSCLE(S) AFFECTED: external oblique, latissimus dorsi , serratus anterior and triceps
1. Stand with feet 14 to 16 inches apart.
2. Flex right arm and raise elbow above head.
3. Reach the right hand down toward the left shoulder.
4. Grasp the right elbow (just above the elbow) with the left hand.
5. Pull the elbow behind head.
6. Keeping arm bent, lean from waist to left side.
7. Do not bend knees.
8. After moving as far as possible; hold for 10 to 15 seconds.
9. Repeat with the left arm.
SIDES
Side Bend with Straight Arms
MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior
1. Stand with feet 14 to 16 inches apart.
2. Interlace the fingers with palms facing each other.
3. Reach upward with straight arms.
4. Keeping arms straight, lean from waist to left side. Do not bend knees.
5. After moving as far as possible; hold for 10 seconds.
6. Repeat to the left side.
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Stretching shoulder joints and
chest while standing
Stretching the sides, triceps
and upper back