Sears 831 297241 - Manual (Page 13)

SUGGESTED STRETCHES
The following stretches can provide a good warm-up or coot-down. Correct fomi for each stre^ is shown in the
dravwngs betow. Move slowly as you stretch^ever bounce.
TOE TOUCH STRETCH
Stand with your knees berit slightly and slowly bend fonvard
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for IS
counts, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for both legs.
Stretches: Hamstrings, lower back and groin.
CALF/ACH(LLES STRETCH
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your
back foot fiat on the floor. Bend your front leg, lean fonward arid
move your hips toward tiie wall. Hold for 15 counts, then relax.
Repeat 3 times for both legs. To cause further stretching of the
achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for both legs.
Stretches: Quadriceps and hip muscles.
INNER THIGH STRETCH
SH with the soles of your feet together wd your knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times.
Stretdies: Quadriceps and hip muscles.
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