Sportneer P110M, Руководство пользователя

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3. Head Rolls
Rotate your head to the right for one count until you feel the stretching of the left side of your neck.
Next, rotate your head back for one count, stretching your chin to the ceiling. Rotate your head to the left for one
count, and finally, drop your head to your chest for one count (picture
③
).
4. Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower
your right shoulder (figure
④
).
5. Toe Touch
Slowly bend forward from your waist, and let your back and shoulders relax as you stretch toward your toes.
Reach down as far as you can and hold for 15 counts (picture ⑤ ).
6. Calf and Achilles Stretch
Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and
the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, and
then repeat on the other side for 15 counts (picture
⑥
).
7. Side Stretch
Open your arms to the side and continue lifting them over your head. Reach your right arm as far upward toward
the ceiling as you can for one count.
Feel the stretching of your right side. Repeat the actions with your left arm (picture
⑦ ).
①
④ ⑤ ⑥ ⑦
② ③