Body Solid GMR5 Owner's Manual page 25

STRETCHING

POSTERIOR OF THIGH

Sitting Toe Touch

MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius

1. Sit with the upper body nearly vertical and legs straight.

2. Lean forward from waist and grasp toes with each hand, slightly

pull toes towards the upper body, and pull chest towards leg.

(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.

3. Release toes and relax foot.

4. Grasp ankles and continue to pull chest towards legs. Hold for 10

seconds.

5. Still grasping the ankles, point away from body and continue to

pull chest towards legs. Hold for 10 seconds.

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.

5. Hold for 10 to 15 seconds.

WARM-UP/COOL-DOWN

Stretching the hamstrings with

emphasis on insertion of the

hamstrings and calves.

Stretching the hamstrings with

emphasis on the middle portion.

Stretching the hamstrings

with emphasis on the

upper portion.

Stretching the groin

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