Cosco CEB-TRIM 250U, Owner'S Manual

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to reduce sore muscle problems. We suggest the following warm-up and cool-down exercises:
1. Inner Thigh Stretch
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.
2.Hamstring Stretch
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.
3. Head Roll
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.
4.Shoulder Lift
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.
5.Toe Touch
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.
6. Calf-Achilles Stretch
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.
7. Side Stretch
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.