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ARM UP & COOL DOWN STRETCHES

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Stretches can help improve flexibility and relieve the tightness in muscles that results
from repetitive sport movements. 10 to 12 minutes of daily stretching is recommended.
This should be done when warming up and cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing or jerking.
Move into the stretch until 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 close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your
heel towards your buttocks. Reach back and grasp the top of
your foot with the same side hand. Keeping your inner thighs
close together, slowly pull your foot towards your buttocks until
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 outward.)

Hold the stretch for 20 to 30 seconds.

Repeat for the other leg. 

2. Calf and Achilles Stretch

Stand approximately one arms length away from a
wall or chair with your feet hip-width apart. Keeping
your toes pointed forward, move one leg in close 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 the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees
slightly bent. Lift one arm overhead and bend your elbow,
reaching down behind your head with your hand toward
the opposite shoulder blade. Walk your fingertips down
your back as far as you can. Hold this position. Reach up
with your opposite hand and grasp your flexed elbow.
Gently assist the stretch by pulling on the elbow. Hold for
20 to 30 seconds. Repeat for the opposite arm.

3) LOW GLIDE

Start with a Basic Glide movement. Gradually bend
your knees deeper and increase the length of your
glide. Let your heels naturally lift as each leg moves to
the back. Maintain upright posture throughout this
exercise, with your shoulders aligned over your hips.
Avoid bending your knees so deeply that they bump
against the front swing arms. This exercise can be 
performed with the neutral or low hand grip positions.
You will feel additional emphasis in your thighs during
this exercise.

1) BASIC GLIDE

Stand upright on the foot platforms with your hands in
the neutral position. Your knees should be “soft,” not
locked. Glide your feet back and forth in a controlled
manner. The front of each foot platform should glide
slightly past the base of the unit frame. Push and pull
gently with your arms to assist the leg motion. Maintain
good, upright posture throughout this exercise, with
your shoulders aligned directly over your hips. This exer-
cise can be performed with the neutral, low or high
hand grip positions.

2) WIDE GLIDE

Start with a Basic Glide movement. Gradually increase
the length of your stride as far as you comfortably can.
Your heels will naturally lift slightly as each leg moves to
the back. Do not attempt to keep your heel pressed to
the foot platform, but allow this lifting motion to occur.
Maintain good, upright posture throughout this exer-
cise, and a “soft” knee position. Glide only as wide as
you can while maintaining good balance and posture.
This exercise can be performed with the neutral or low
hand grip positions.

T

HE GAZELLE FREESTYLE

®

EXERCISES

Summary of Contents for GAZELLE FREESTYLE

Page 1: ...t 20 TABLE OF CONTENTS 20 ____________ _____________ ______________ ____________ _____________ ______________ ____________ _____________ ______________ ____________ _____________ ______________ ______...

Page 2: ...S OR ANY OTHER EXERCISE PROGRAM Listen to your body and respond to any reactions you may be having You must distinguish good pain like fatigue from bad pain which hurts If you experience any pain or t...

Page 3: ...ake as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done and this data will help you to c...

Page 4: ...ut the program please write or call our Customer Service Specialists at the address or phone number listed below or contact us on our website As always you have our quality assurance that we want only...

Page 5: ...Stretching exercises are always an important part of any exercise program We suggest that you do stretching exercises for your calves hamstrings hip flexors triceps shoulders quads and back Aerobic a...

Page 6: ...any time will make your workout easier Cool Down Towards the end of the aerobic and muscle toning phase of your workout return to a basic glide movement and gradually slow down the range of motion and...

Page 7: ...3 80 77 160 158 157 155 154 152 150 149 147 146 144 140 136 132 128 124 Effective aerobic training to improve your fitness and health requires working out at an exercise intensity that raises your pul...

Page 8: ...te leg 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent Lift one arm overhead and bend your elbow reaching down behind your head with your hand toward...

Page 9: ...end one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a s...

Page 10: ...lace until you have completely dismounted Carefully bring your right foot down and place it centered behind the two platforms Then carefully bring your left foot down behind the back bar and place it...

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