Hip Shaper by Wagan Tech
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User’s Manual—Read before using this equipment
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• Do not exercise if you are already tired, feel exhausted, or sleepy.
• Always remember that your body needs enough liquid during exercise.
• Remember to always start and end your training with stretching.
Warm-up:
Warming up should generally be done with every sports activity. Stretching
optimizes the proper usage and performance of your muscles while reducing
the risk of injury.
We suggest a light jog for 5-10 minutes followed by the list of (but not limited
to) basic stretches that target different muscle groups. Move slowly as you
stretch; never bounce.
Stretching Suggestions
1. Toe Touch (Stretches: Hamstrings, back of knees, and back.)
a). Stand with your feet together and your knees bent slightly.
b). Slowly bend forward from your hips. Allow your back and shoulders to
relax as you reach down toward your toes as far as possible.
c). Hold for 15 counts, then relax.
d). Repeat each stretch 3 times.
2. Hamstring Stretch (Stretches: Hamstrings, lower back, and groin.)
a). Sit with one leg extended. Bring the sole of the opposite foot toward you
and rest it against the inner thigh of your extended leg.
b). Reach toward your toes as far as possible.
c). Hold for 15 counts, then relax.
d). Repeat 3 times for each leg.
3. Calf/Achilles Stretch (Stretches: Calves, Achilles tendons, and ankles.)
a). With one leg in front of the other, reach forward and place your hands
against a wall.
b). Keep your back leg straight and your
back foot flat on the floor.
c). Bend your front leg, lean forward and
move your hips toward the wall. (To
focus more on the Achilles tendon, bend
your back leg.)
d). Hold for 15 counts, then relax.
e). Repeat 3 times for each leg.
4. Quadriceps Stretch (Stretches: Quadriceps
and hip muscles.)
a). With one hand against a wall for
balance, reach back with the other
hand and grasp the foot on the same
side (left hand to left foot, right hand to
right foot).
b). Bring your heel as close to your buttocks
as possible.
c). Hold for 15 counts, then relax.
d). Repeat 3 times for each leg.
5. Inner Thigh Stretch (Stretches: Quadriceps
and hip muscles.)
a). Sit with the soles of your feet together
and your knees outward.
b). Pull your feet toward your groin area as
far as possible.
c). Hold for 15 counts, then relax.
d). Repeat 3 times.
Summary of Contents for Hip Shaper
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