Body Solid Endurance B5R User Manual page 40

Warm Up/Cool Down Exercises
GROIN
Butterfly
MUSCLE(S) AFFECTED: adductors and sartorius
1. Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of
the feet come together.
2. Pull feet toward body.
3. Place hands on feet and elbows on legs.
4. Pull torso slightly forward as elbows push legs down; hold for 10 to 15 seconds.
Stretching calves without a
step
POSTERIOR OF LOWER LEG
Step Stretch
MUSCLE(S) AFFECTED: gastrocnemius and soleus;
also, achilles tendon
1. Have ready a step or board 3 to 4 inches high.
2. Place balls of both feet on the step or board, 1 inch from
its edge.
3. With straight legs, lower heels as far as possible; hold for
10 to 15 seconds.
4. To stretch achilles tendon, raise heels slightly. Slightly flex
the knees and then lower the heels. This stretch will be
felt in the achilles tendon; hold for 10 to 15 seconds.
5. For a more intense and individualized stretch, perform
this stretch with one leg at a time.
POSTERIOR OF LOWER LEG
Bent-Over Toe Raise
MUSCLE(S) AFFECTED: gastrocnemius and soleus
1. Stand with heel of right foot 6 to 8 inches in front of left foot.
2. Flex right foot toward shin (dorsi-flexion) with heel in contact with floor.
3. Lean forward and try to touch right leg with chest while both legs are straight.
4. Continue to lean downward with upper body as the foot is dorsi-flexed near maximal toward
the shin; hold for 10 to 15 seconds.
5. Repeat with the left leg.
Stretching the calves
standing on a step
40
Stretching the groin
Preparing to stretch
the achilles tendon by achilles tendon by
slightly bending the knee lowering the heel
Stretching the