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IMPORTANT - WARMING UP AND COOLING DOWN
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 the
exercise for the other leg
INNER THIGH STRETCH
Sit on the foor and bend your
legs so that the soles of your feet
are together. Place your hands
on your ankles. Lean forward
from the waist and press down
lightly on the inside of your
knees. You should feel a stretch
in the muscles of your inner
thighs.
IMPORTANT - WARMING UP AND COOLING DOWN
CALF AND ACHILLES STRETCH
Stand approximately one arm's
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 the
exercise for the opposite leg.
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
Lay flat on your back with your hips relaxed
against the foor. Bend one leg at the knee.
Keeping both shoulders flat on the foor. Gently
grasp the bent knee with your hands and pull it
over your body and towards the ground. You
should feel a stretch in your hips, abdominal and
lower back. Hold for 20 to 30 seconds and release.
Repeat the exercise for the opposite side