Body Solid GCEC-340 Manual page 35

STRETCHING
POSTERIOR OF THIGH
Sitting Toe Touch
M U S C L E (S ) A F F E C T E D : hamstrings, spinal erectors and gastrocnemius
1. Sit w ith th e u p p e r b o d y nearly ve rtica l an d legs straight.
2. Lean forw ard from w aist an d g ra s p to e s w ith e a ch hand, slightly
pull to es to w a rd s the u p p e r body, an d pull c h e st to w a rd s leg.
(If you are v e ry stiff, try to g ra s p th e an kles.) H old fo r 10 seconds.
3. Release to e s an d relax foot.
4. G ra s p a n kles a n d c o n tin u e to pull c h e s t to w a rd s legs. Hold fo r 10
second s.
5. Still g ra s p in g th e ankles, po int aw a y from b o d y an d co ntinu e to
pull ch e st to w a rd s legs. Hold fo r 10 second s.
GROIN
Butterfly
M U S C L E (S ) A F F E C T E D : adductors and sartorius
1. Sitting w ith th e u p p e r b o d y nearly v e rtica l an d leg s straight, flex
both knees as th e soles of th e feet co m e together.
2. Pull fe et to w ard body.
3. P lace ha nd s on feet an d elb o w s on legs.
4. Pull to rso slig h tly fo rw ard as e lb o w s push leg s dow n.
5. Hold fo r 10 to 15 second s.
WARM-UP/COOL-DOWN
35
Stretching the hamstrings with
emphasis on insertion of the
hamstrings and calves.
Stretching the hamstrings with
emphasis on the " " . "
16023776
Stretching the hamstrings
with emphasis on the
upper portion.
Stretching the groin