Warm-Up And Cool-Down Stretches - Perfect Multi-Gym Pro User Manual

2. Keep setting realistic goals as you go along, and remind yourself of them often.
3. Keep a log to record your progress and make sure to keep it up-to-date.
4. Include weight and/or percent body fat measures in your log. Extra pounds can
easily creep back.
5. Enlist the support and company of your family and friends.
6. Update others on your successes.
7. Avoid injuries by pacing yourself and including a warm-up and cool down period as part of
every workout.
8. Periodically reward yourself for a job well done!
Stretches can help improve flexibility and relieve tightness in muscles that results from repetitive
sport movements. 10 to 12 minutes of daily stretching is recommended. This should be done
when warming up and cooling down. When performing these stretches, your movements should
be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight
tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and
rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both
sides of your body.
Warm-Up & Cool-Down Stretches
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one
hand to assist your balance. Bend the opposite knee and lift
your heel towards your buttocks. Reach back and grasp the
top of your foot with the same side hand. Keeping your inner
thighs close together, slowly pull your foot towards your
buttocks until you feel a gentle stretch in the front of your
thigh. You do not have to touch your buttocks with your heel.
Stop pulling when you feel the stretch. Keep your kneecap
pointing straight down and keep your knees close together.
(Do not let the lifted knee swing outward.) Hold the stretch
for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arm's length away from a wall
or chair with your feet hip-width apart. Keeping your toes
pointed forward, move one leg in close to the chair while
extending the other leg behind you. Bending the leg closest
to the chair and keeping the other leg straight, place your
hands on the chair. Keep the heel of the back leg on the
ground and move your hips forward. Slowly lean forward
from the ankle, keeping your back leg straight until you feel
a stretch in your calf muscles. Hold for 20 to 30 seconds.
Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm over head and bend your elbow,
reaching down behind your head with your hand toward
the opposite shoulder blade. Walk your fingertips down
your back as far as you can. Hold this position. Reach up
with your opposite hand and grasp your flexed elbow.
Gently assist the stretch by pulling on the elbow. Hold
for 20 to 30 seconds. Repeat for the opposite arm.
14