Endurance T8HRC, Руководство пользователя

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Lower Back, Hips, Groin, and Hamstrings
1. Stand with the feet about shoulder- width apart and pointed straight
ahead. If you are pretty flexible and need more of a stretch, cross one
leg in front of the other for a few stretches, then switch legs.
2. Slowly bend forward from the hips, always keeping your knees
slightly bent.
3. Stretch only to the point where you feel a tugging in the back of
your legs.
Side Bends
1. Stand with your feet about shoulder - width apart and toes pointed
straight ahead. Keep your knees slightly bent, one hand on your hip;
extend your other arm up and over your head. Slowly bend at your waist
to one side, toward the hand on your hip.
2. Extend both arms overhead. Hold your right hand with your left hand
and bend slowly to the left, using your left arm to pull the right arm
gently over the head and down toward the ground.
3. Repeat with other side.
Quadriceps (front of thigh)
1. Lying on our stomach, pull the heel toward your buttocks with the
opposite hand. Keep the thigh of the leg
being stretched close to the
leg on the floor.
2. The same stretch can be done standing. Do
not allow the thigh to come in front of you and
so not bend forward at the waist.
3. Do this exercise twice – once on each leg.
Adequate flexibility is the ability to move your limbs and joints easily (through a
complete range of motion) the way you need to in order to meet the challenges of
daily life. Fortunately thereʼs a positive reinforcing cycle between flexibility and activity.
Adequate flexibility enables you to maintain an active lifestyle, and an active lifestyle
makes an important contribution to maintaining adequate flexibility. These relationships
grow stronger the older we become.
When should I stretch?
Any time is a good time to Stretch. In the morning it can work out the kinks in your
back, at work, you can relax your neck and shoulders, and after work stretch out your
lower back. However, you should never do your stretches before you have had a
chance to warm your body up.
How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight “tugging”
sensation on the muscles involved. Donʼt stretch to the point that you feel pain, and
donʼt bounce or you could pull a muscle. Hold each stretch for 10 to 20 seconds. Exhale
through the stretch, and breathe slowly. This will keep you from bouncing.
Calf (back of lover leg
)
1. Straight knee start with the leg to be stretched approximately three feet
from the wall and the opposite leg on step forward. Lean toward the wall,
keeping your heels down and feet turned in slightly.
2. Bent knee start same as above, but move approximately one foot closer to
the wall and bend the knee of the back leg to be stretched.
3. Repeat using the other leg.
Iliotibial Band (outside of hip)
1. Start with the leg to be stretched one step back and behind the opposite
foot. Move your hips sideways toward the side of your body being
stretched. Keep the upper body away from the wall and
do not bend forward.
2. Repeat using the other leg.
Stretching / Flexibility