Xterra 1644980US Owner's Manual page 35

STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly
and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the
muscle and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control, making sure
never to hold your breath.
HEAD ROLLS
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
SIDE STRETCHES
Open your arms to the side and continue lifting
them until they are over your head. Reach your
right arm as far upward toward the ceiling as
you can for one count. Feel the stretch up
your right side. Repeat this action with your
left arm.
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SHOULDER LIFTS
Lift your right shoulder up toward your ear
for one count. Then lift your left shoulder
up for one count as you lower your right
shoulder.
QUADRICEPS STRETCH
With one hand against a wall for balance,
reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts and repeat with
left foot up.
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Dyaco Canada Inc. 2014