Sears 831.287602 - Manual (Page 13)

SUGGESTED STRETCHES ........................ .
The following stretches can provide a good warm-up or cool-down. Correct form for stretch is shown .in f^e
drawings below. Move slowly as you stretch—never bounce. ^яЯ
'/ЛЯ’
TOE TOUCH STRETCH
Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
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/ACHILLES STRETCH
With one leg in front of the other, reach fonward and place your
hands against a wall. Keep your back leg straight and your
back fool flat on the floor. Bend your front leg, lean forward and
move your hips toward the 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 wail 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
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
13