Smooth Fitness 5.45 - Manual (Page 43)

5.45 MOTORIZED TREADMILL 42
STRETCHING ROUTINE
Warm up and cool down:
A successful exercise program consists of a warm‐up, aerobic exercise, and a cool‐down. Do the entire program at least two and preferably
three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per
week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by
heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the
end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm‐up and cool‐down exercises on the
following pages:
Slowly bend forward from
your waist, letting your back
and shoulders relax as you
stretch toward your toes.
Reach down as far as you can
and hold for 15 counts. 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.
Sit with the soles of your feet
together with your knees
pointing outward. Pull your
feet as close into your groin as
possible. Gently push your
knees towards the floor. Hold
for 15 counts. Sit with your right leg
extended. Rest the sole of your
left foot against your right
inner thigh. Stretch toward
your toe as far as possible.
Hold for 15 counts. Relax and
then repeat with left leg
extended.
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. Lean against a wall with your
left leg in front of the right and
your arms forward. Keep your
right leg straight and the left
foot on the floor; then bend the
left leg and lean forward by
moving your hips toward the
wall. Hold, and then repeat on
the other side for 15 counts.
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.