Weslo Pursuit 330 User Manual page 13

SUGGESTED STRETCHES
The correct form for severaU basic stretches is shown at the right,
Move sbwUy as you stretch--never bounce,
1. Toe Touch Stretch
Stand with your knees bent slightly and 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: Hamstrings, back of knees
and back,
2. Hamstring Stretch
Sit with one leg extended, Bring the sob of the opposite foot
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:
Hamstrings, lower back and groin,
3. Caff/Achiltes 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 fiat on the floor, Bend your front leg, ban 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,
4. 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
buttocks as possible, Hold for 15 counts, then relax, Repeat 3
times for each leg, Stretches: Quadriceps and hip muscles,
5. runner Thigh Stretch
Sit with the sobs of your feet together and your knees outward,
Pull your feet toward your groin area as far as possible, Hold for
15 counts, then relax, Repeat 3 times, Stretches: Quadriceps and
hip muscles,
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