Sears Eclipse 1000HR - Manual (Page 8)

ARM UP & COOL DOWN STRETCHES
Stretches can help improve flexibility and relieve the tightness in muscles that results
from repetitive sport movements that require a limited range of motion, like elliptical
striding. When performing these stretches, your movements should be slow and
smooth, with no bouncing or jerking Move into the stretch untii 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
1. Quadriceps Stretch
Stand dose to a wall, chair or other solid object Use
one hand to assist your balance. Bend the opposite
knee and lift yout heel towards your buttocks. Reach
back and grasp the top of your foot with the same side
hand. Keeping your inner thiglis dose together, slowiy
pull your foot towards your buttocks untii 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 outwards.) Hold the
stretch for 20 to 30 seconds,. Repeat for the other leg
2. Calf and Achilles Stretch
Stand approximately one arms length awtty from a wall
or chair with your feet hip-width apart Keeping your
toes pointed forward, move one leg in dose 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 ti’te
opposite leg