15
NOI
TC
UD
OR
TNI
TN
AT
RO
PMI
SN
OIT
UA
CE
RP
ER
OF
EB
NI
GE
B
UO
Y
LLI
MD
AE
RT
NOI
TA
RE
PO
GNI
NOI
TI
DN
OC
SE
NIL
EDI
UG
GNI
TO
OH
SEL
BU
OR
T
EC
NA
NET
NIA
M
&
DET
IMI
L
YT
NA
RR
A
W
TIPS
STRETCH FIRST
Before using your product, it is best to take a few minutes doing a few gentle stretching exercises.
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into
each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to
bounce while doing these stretches.
1. STANDING CALF MUSCLE STRETCH
Stand near a wall with the toes of your left foot about 18" from the wall, and
the right foot about 12" behind the other foot. Lean forward, pushing against
the wall with your palms. Keep your heels flat and hold this position for a
count of 15 seconds. Make sure that you do not bounce while stretching.
Repeat on the other side.
2. STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle
with your left hand and hold your foot against the back
of your thigh for 15 seconds. Repeat with your right
ankle and hand.
3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers towards your toes and hold for a
count of 15 seconds. Make sure that you do not bounce while stretching. Sit
upright again. Repeat one time.
STRETCHING
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2006/6/6 8:23:50 AM
