Fitnex B:08, User Manual

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35
Lower Back, Hips, Groin, and Hamstrings
Side Bends
Quadriceps (front of thigh)
1. Stand with the feet about shoulder- width apart and
pointed straight ahead. If you are pretty flexible and
need more of a stretch, cross one leg in front of the
other for a few stretches, then switch legs.
2. Slowly bend forward from the hips, always keeping
your knees slightly bent.
3. Stretch only to the point where you feel a tugging in
the back of your legs.
1. Stand with your feet about shoulder - width
apart and toes pointed straight ahead. Keep
your knees slightly bent, one hand on your
hip; extend your other arm up and over your
head. Slowly bend at your waist to one side,
toward the hand on your hip.
2. Extend both arms overhead. Hold your right
hand with your left hand and bend slowly to
the left, using your left arm to pull the right
arm gently over the head and down toward
the ground.
3. Repeat with other side.
1. Lying on our stomach, pull the heel toward
your buttocks with the opposite hand. Keep
the thigh of the leg being stretched close to
the leg on the floor.
2. The same stretch can be done standing.Do
not allow the thigh to come in front of you
and so not bend forward at the waist.
3. Do this exercise twice – once on each leg.