SereneLife SLXB18, User Manual

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10
WARMING UP AND COOLING DOWN – IMPORTANT
WARMING UP AND COOLING DOWN – IMPORTANT
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
Lay flat on your back with your hips relaxed against the floor. Bend one leg at the
knee. Keeping both shoulders flat on the floor, 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.
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.
INNER THIGH STRETCH
Sit on the floor 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.