Fitnex ber30, User Manual

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Groin (inside of thigh)
1. Sit on the floor with the soles of your feet
together. Gently push knees down toward
the floor with your elbows.
2. Stand with your feet three to four feet apart
and turned out slightly.
3. Keep the knee of the leg to be stretched
straight, and bend the opposite knee as
you move your body toward the bent leg.
Keep your toes pointed forward.
4. Repeat using the other leg
Hamstrings (back side of upper leg)
1. Sit with one knee bent and the leg to be stretched
out straight. Reach for the toes of the straight leg
with the right hand and then the left hand.
2. Repeat with the other leg.
Gluteus (back of hip)
1. Lie on your back. Pull one knee up to your
chest while keeping the opposite leg down
on the floor with the knee straight.
2. The same may be done standing.
3. Repeat with the other leg.
Anterior Tibialis (front of shin)
1. Stand with all of your weight on one leg.
Extend the opposite leg forward and flex
and point at the ankle.
2. Repeat with the other leg.