Pro-Form whirlwind DUAL ACTION User Manual page 13

SUGGESTED STRETCHES
The correctform for several basic stretches is shown at the right.
Move slowly as you stretch---never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightlyand slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstdngs, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bdng 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 each leg. Stretches: Hamstdngs, lower back and
groin.
3. CelflAchilles 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 stretchingof the achilles tendons, bend
your back leg as well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bdng your heel as close to your buttocks
as possible. Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Quaddceps and hip muscles.
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