NordicTrack spacesaver se 9i User Manual

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33SUGGESTED STRETCHESThe correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.1. Toe Touch StretchStand with your knees bent slightly and slowly bend forward fromyour hips. Allow your back and shoulders to relax as you reach downtoward your toes as far as possible. Hold for 15 counts, then relax.Repeat 3 times. Stretches: Hamstrings, back of knees and back.2. Hamstring StretchSit with one leg extended. Bring the sole of the opposite foot towardyou and rest it against the inner thigh of your extended leg. Reachtoward your toes as far as possible. Hold for 15 counts, then relax.Repeat 3 times for each leg. Stretches: Hamstrings, lower back andgroin.3. Calf/Achilles StretchWith one leg in front of the other, reach forward and place yourhands against a wall. Keep your back leg straight and your back footflat on the floor. Bend your front leg, lean forward and move yourhips toward the wall. Hold for 15 counts, then relax. Repeat 3 timesfor each leg. To cause further stretching of the achilles tendons,bend your back leg as well. Stretches: Calves, achilles tendons andankles.4. Quadriceps StretchWith one hand against a wall for balance, reach back and grasp onefoot with your other hand. Bring your heel as close to your buttocksas possible. Hold for 15 counts, then relax. Repeat 3 times for eachleg. Stretches: Quadriceps and hip muscles.5. Inner Thigh StretchSit with the soles of your feet together and your knees outward.Pull your feet toward your groin area as far as possible. Hold for 15counts, then relax. Repeat 3 times. Stretches: Quadriceps and hipmuscles.12345