Star Trac eSPINNER Installation And Operation Manual page 30

User Information
HIP FLEXORS
1 Assume a lunge position.
2 Place back knee on a towel.
3 Make sure front knee is directly over the foot and ankle.
4 Hands may be placed comfortably on the front thigh.
5 Abdominals are in and hips tucked under.
6 Hold the stretch and breathe. Switch legs after 30-60 seconds.
LOWER BACK
1 Start in an all-fours position with your knees hip-width apart, and hands shoulder-width apart.
2 Align your hands under your shoulders and your knees under your hips.
3 Point your fingers forward, being careful not to lock or hyperextend your elbows.
4 Gently round your back and lengthen your spine and shoulders.
5 Allow your chin to drop slightly lower than a neutral position.
6 Feel the stretch throughout the curve of your spine.
7 Hold the stretch and breathe for 30 seconds.
GLUTES
1 Stand facing the bike about 2-3 feet away and place a hand on handlebar for stability.
2 Stand on one leg and rest the other foot above the knee of your standing leg.
3 Flex the knee of your standing leg and allow your hips to sink back.
4 Feel the stretch in the glutes area of the crossed leg.
OUTER HIP
1 Stand facing the bike about 2-3 feet away and place a hand on the bike for stability.
2 Stand on the outside leg (farthest from the bike) and cross the other foot in front of your ankle.
3 Support most of your weight on the outside leg.
4 Push hip of supporting leg to the side and allow the other hip to drop slightly.
5 Stretch should be felt along the length of the iliotibial band of supporting leg.
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