STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3‐5
minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed
slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is
felt in the muscle and hold for 20‐30 seconds. Breathing should be slow, rhythmical and under control,
making sure never to hold your breath.
Head Rolls
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
Shoulder Lifts
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
Side Stretches
Open your arms to the side and continue lifting them until they are over your
head. Reach your right arm as far upward as you can for one count. Feel the
stretch up your right side. Repeat this action with your left arm
Quadriceps Stretch
With one hand against a wall for balance, reach behind you and pull your right
foot up. Bring your heel as close to your buttocks as possible. Hold for 15
counts and repeat with left foot up
SE4
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
ZZZ%+)LWQHVV86$FRP
• Phone 949-206-0330 • Fax 949-206-0013
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Summary of Contents for Sprint Elliptical SE4
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