Warm UP & Cool Down Stretches

STEP 3 – Seat Carriage Assembly

a)Remove (1) Allen Bolt and (1) Washer from Carriage Tube.

b)Push Locking Arm up, insert Carriage Tube into Seat Carriage and release Locking Arm. This will hold Carriage Tube in place. The rear of the Carriage Tube has only one hole and should face down.

c)Remove (3) Allen Bolts and (3) Washers from Frame.

d)Attach Pulse Wire from Frame to Long Extension Pulse Wire in Carriage Tube.

e)Slide Carriage Tube over end of Frame and fasten with hardware removed in Step c. DO NOT pinch Wires.

f)Attach Carriage Tube to Support Tube with hardware removed in Step a.

Secure M8 Acorn Nuts on Rear Foot Tube. Tighten all nuts upon completion of this step.

M8 x 15mm

allen

boltsseat

carriage

long extension

pulse wire

carriage

tube

M8 washers

pulse wire

frame

locking arm

support

tube

M8 washer

M8 acorn

nut

M8 x 15mm

allen bolt

Figure 3 - Assemble Seat Carriage

Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion. 10 to12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.)

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed for- ward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

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