12
PowerFit
®
Elite & PowerFit
®
Elite Deluxe
PowerFit
®
Elite & PowerFit
®
Elite Deluxe
13
Stretching
Stretching
Stretching Routines
TALK TO YOUR PHYSICIAN BEFORE STRETCHING AND USING THIS DEVICE.
Before starting any exercise routines with this device, we recommend stretching to gain flexibility and reduce
muscle pain. Stretching routines must be done slowly and gently without any swift movements or jumping.
Perform the exercises until you feel a slight but not painful tension while stretching for 20–30 seconds. You must
breathe slowly, rhythmically, and naturally in order to oxygenate your body thoroughly.
NOTE:
You do not need
to stretch before using the device. Do not perform these stretches if you have any physical limitations.
Quadriceps Stretching
Standing with your back straight, step forward with
your right foot and place your left foot behind your
body and your right hand on your leg. Stretch your
left side while maintaining a straight position. Maintain
this position for 20–30 seconds and then repeat by
switching leg positions.
Back Stretching
Stand up with your feet shoulder width apart. Lean
forward and place your hands on your thighs for
support. Flex your lower back in an arched position
and hold the position for 20–30 seconds. Then,
straighten your back and repeat.
Tendon Stretching
Stand with your feet close together and pointing
forward. Extend your right foot with the heel on the
ground and toes facing upward while flexing your left
leg slightly. Lean your upper body forward with your
hands on the thighs for support. Maintain the position
for 20–30 seconds and then repeat with the other leg.
Calf Stretching
With your toes pointing in front of you, step forward
with your right foot and lean forward while bending
your right knee. Do not allow your knee to pass
the tip of your foot. Keep your left leg straight and
your left foot on the floor. Maintain the position for
20–30 seconds and then repeat with the other leg.
Calf And Hip Stretching
With your toes facing forward, step forward with
your right foot. Lean forward while bending your right
knee. Do not allow your knee to pass the tip of your
foot. Keep your left leg straight and your left heel on
the floor. Twist your torso toward your left leg while
keeping your hip facing forward. Maintain the position
for 20–30 seconds and then repeat with the other leg.
Shoulder Stretching
Stand upright with your feet together. Cross your right
arm to the other side of the your body. Use your left
hand to keep your arm in position and push. Maintain
the position for 20–30 seconds and then repeat with
the other arm.
Inner Thigh Stretching
Stand with your legs apart at a comfortable distance.
Lean forward, bending your right knee. Do not
allow your knee to pass the tip of your foot. Place
your hands on your thighs for support. Maintain the
position for 20–30 seconds and then repeat with the
other leg.
Oblique Muscles Stretching
Stand with your legs apart and feet pointing forward.
Extend your right arm above your head as far as you
can. Maintain the position for 20–30 seconds and
then repeat with the other arm.
Buttocks, Hip, And
Oblique Muscles Stretching
While seated on the floor, bend one leg over the other.
While keeping the body in a straight position, press
your hand against the outer part of your thigh in order
to bring the thigh closer to the body. Maintain the
position for 20–30 seconds and then repeat with the
other leg.
