Sears Pro-Form CROSS WALK Owner's Manual page 13

SUGGESTEDSTRETCHES
The following streches can provide a good warm-up or cool-down. Correct form for each stretchis shown in the draw-
ings below. Move slowly as you stretch--never bounce.
TOE TOUCH STRETCH
Standwithyourkneesbentslightly and slowlybendforward from
your hips.Allowyour backand shoulders t o relaxasyou reach
downtowardyourtoesas far as possible. H oldfor 15 counts, t hen
relax.Repeat3 times.
Stretches: Hamstrings,backof kneesand back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the oppositefoot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for bath legs.
Stretches:Hamstrings, lower back and groin.
CALF/ACHILLESSTRETCH
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your beck
foot flat an the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts,then relax. Repeat
3 timesfor both legs.To cause further stretchingof the achilles
tendons, bend your back leg as well.
Stretches:Calves, achilles tendons and ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocksas possible. Hold for 15 counts, then relax. Repeat 3
timesfor both legs.
Stretches: Quadriceps and hip muscles.
iNNER THIGH STRETCH
Sit with the solesof your feet together and your kneesoutward.
Pullyour feet toward your groin area as for as possible. Hold for
15 counts, then relax. Repeat 3 times.
Stretches:Quadriceps and hip muscles.
13