Sears LS elite 780 Manuel du propriétaire télécharger pdf (Page 17)

SUGGESTED STRETCHES

The following stretches can provide a good warm-up or cool-down. Correct form for each stretch is shown in the

drawings below. Move slowly as you stretch---never bounce.

TOE TOUCH STRETCH

Stand with your knees bent slightly and slowly bend forward

from your hips. Allow your back and shoulders to relax as you

reach down toward your toes as far as possible. Hold for 15

counts, then relax. Repeat 3 times.

Stret'ches: Hamstrings, back of knees and back.

HAMSTRING STRETCH

Sit with one leg extended. Bring the sole of the opposite foot

toward you and rest it against the inner thigh of your extended

leg. Reach toward your toes as far as possible. Hold for 15

counts, then relax. Repeat 3 times for both legs.

Stretches: Hamstrings, lower back and groin.

CALF/ACHILLES STRETCH

With one leg in front of the other, reach forward and place your

hands against a wall. Keep your back leg straight and your

back foot flat on the floor. Bend your front leg, lean forward and

move your hips toward the wall. Hold for 15 counts, then relax.

Repeat 3 times for both legs. To cause further stretching of the

achilles tendons, bend your back leg as well.

Stretches: Calves, achilles tendons and ankles.

QUADRICEPS STRETCH

With one hand against a wall for balance, reach back and grasp

one foot with your other hand, Bring your heel as close to your

buttocks as possible. Hold for 1"5counts, then relax. Repeat 3

times for both legs.

Stretches: Quadriceps and hip muscles.

INNER THIGH STRETCH

Sit with the soles of your feet together and your knees outward.

Pull your feet toward your groin area as far as possible. Hold

for 15 counts, then relax. Repeat 3 times.

Stretches: Quadriceps and hip muscles.

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Sears LS elite 780 Manuel du propriétaire Page 17