Blood Circulatory Massager
7
WARNING-UP EXERCICES
1.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 for the
other leg.
2.
CALF AND ACHILLES STRETCH
Stand approximately one arms 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
for the opposite leg.
Before you use this machine, we propose that you do warm-up
exercisesfirst, this procedure will prevent in jury and maximize
performance. The following steps are proposed for warm-up
exercise.
