Sears 831.29788 user manual Suggested Stretches, Toe Touch Stretch

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Cool-down

Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

Exercise Frequency

tween workouts. After a few months, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise a regular and enjoyable part of your everyday life.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be-

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch--never bounce;

1. Toe Touch Stretch

Stand with your knees bent slightly and siowly 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. Stretches: Hamstrings,2 back of knees and back.

2. 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 each leg. Stretches: Hamstrings, lower back and groin.

 

 

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3. Calf/Achilles

Stretch

 

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

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hands against a wall Keep your back leg straight and your

 

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

 

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

 

Repeat 3 times for each leg. To cause further stretching of the

 

achilles tendons, bend your back leg as well. Stretches:

 

Calves, achilles tendons and ankles.

 

4. 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 15 counts, then relax.

Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5.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. Strelches:

Quadriceps and hip muscles.

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