York Fitness Aspire Owner's Manual

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Contents

21Suggested StretchesThe correct form for several basic stretches is shown at theright. Move slowly as you stretch—never bounce.1. Hamstring StretchSit with one leg extended. Bring the sole of the opposite foot toward you andrest it against the inner thigh of your extended leg. Reach toward your toesas far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.Stretches: Hamstrings, lower back and groin.2. Calf/Achilles StretchWith one leg in front of the other, reach forward and place your hands against awall. Keep your back leg straight and your back foot flat on the floor. Bend yourfront leg, lean forward and move your hips toward the wall. Hold for 15 counts,then relax. Repeat 3 times for each leg. To cause further stretching of the achillestendons, bend your back leg as well. Stretches: Calves, achilles tendons andankles.3. Quadriceps StretchWith one hand against a wall for balance, reach back and grasp one foot withyour other hand. Bring your heel as close to your buttocks as possible. Hold for15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hipmuscles.4. Inner Thigh StretchSit with the soles of your feet together and your knees outward. Pull your feettoward your groin area as far as possible. Hold for 15 counts, then relax. Repeat3 times. Stretches: Quadriceps and hip muscles.