Stretching Guide; Tips For Stretching; Warm-Up And Cool-Down - Viavito Satori Owner's Manual

TIPS FOR STRETCHING

 Begin with small mobility exercises of all the joints e.g. simply rotate the ankles, bend the
knees and roll your hips. Gradually make the movements larger and faster. This will allow
the body's natural lubrication (synovial fluid) to protect the surface of your bones at these
joints.
 Always warm up the body before stretching, as this increases blood flow around the body,
creating warmth which makes the muscles more supple
 Start with your legs, and steadily work up the body.
 Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) and
usually repeated about 2 or 3 times.
 Do not stretch until it hurts. If there's any pain, ease off.
 Don't bounce. Stretching should be gradual and relaxed.
 Don't hold your breath during a stretch.
 Stretch after exercising to prevent muscles from tightening up.
 Stretch at least three times a week to maintain flexibility.

WARM-UP and COOL-DOWN

A successful cardio-vascular exercise program consists of a full body warm-up, aerobic exercise,
and a cool-down. Do the entire program at least two and preferably three times a week, resting
for a day between workouts. After several months, you can increase your workouts to four or five
times per week.

STRETCHING GUIDE

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