Flexibility - Endurance T10 User Manual

Stretching / Flexibility
Adequate flexibility is the ability to move your limbs and joints easily (through a
complete range of motion) the way you need to in order to meet the challenges of
daily life. Fortunately thereʼs a positive reinforcing cycle between flexibility and
activity. Adequate flexibility enables you to maintain an active lifestyle, and an
active lifestyle makes an important contribution to maintaining adequate flexibility.
These relationships grow stronger the older we become.
When should I stretch?
Any time is a good time to Stretch. In the morning it can work out the kinks in your
back, at work, you can relax your neck and shoulders, and after work stretch out
your lower back. However, you should never do your stretches before you have
had a chance to warm your body up.
How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight "tugging"
sensation on the muscles involved. Donʼt stretch to the point that you feel pain,
and donʼt bounce or you could pull a muscle. Hold each stretch for 10 to 20
seconds. Exhale through the stretch, and breathe slowly. This will keep you from
bouncing.
Calf (back of lover leg
1. Straight knee start with the leg to be stretched approximately three feet
from the wall and the opposite leg on step forward. Lean toward the wall,
keeping your heels down and feet turned in slightly.
2. Bent knee start same as above, but
move approximately one foot closer
to the wall and bend the knee of the
back leg to be stretched.
3. Repeat using the other leg.
Iliotibial Band (outside of hip)
1. Start with the leg to be stretched one step back and
behind the opposite foot. Move your hips sideways
toward the side of your body being stretched. Keep
the upper body away from the wall and do not bend
forward.
2. Repeat using the other leg.
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