Diamondback 510T Operating Instructions Manual page 15

Exercise Information
Calf/Achilles stretch
With one leg in front of the other, reach
forward and place your hands against a
wall. Keep your back leg straight and your
back foot flat on the floor. Bend your front
leg, lean forward and move your hips
toward the wall.
Hold for 15 counts, then relax.
Repeat 3 times for each leg. To cause
further stretching of the Achilles
tendons, bend your back leg as well.
Stretches: Calves, Achilles tendons and ankles.
Quadriceps stretch
With one hand against the wall for balance,
reach back and grasp one foot with your
other hand. Keeping your bent knee
pointing directly down towards the floor,
gently pull your heel towards your buttock
until you feel a gentle stretch in the target
area.
Hold for 15 counts, and then relax.
Repeat 3 times for each leg.
Stretches: Quadriceps and Hip muscles.
Inner thigh stretch
Sit with the soles of your feet together
and your knees outwards. Pull your feet
towards your groin area as far as
possible, and push your knee down
towards the ground.
Hold for 15 counts, and then relax.
Repeat 3 times.
Stretches: Quadriceps and Hip muscles.