Warm UP & Cool Down Stretches

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

STEP 6 – Handlebar Tube Assembly

a)Remove (4) Allen Bolts and (4) Washers from Main Frame.

b)Connect Main Frame wires to wires in Handlebar Tube and carefully tuck wires into Main Frame while sliding Handlebar Tube onto Main Frame, see Figure 6.

c)Re-install the (4) Allen Bolts and (4) Washers that were removed in Step 6a and tighten with Multi Hex Tool.

handlebar

tube

handlebar

tube wires (4)

M8 x 15mm

M8 x 15mm M8allen bolts allen bolt

washer

M8 washers

	main	M8 x 15mm
	frame	M8 x 15mm
	frame	allen bolt

main frame

wires (4)

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.

Figure 6 - Install Handlebar Tube

2. Calf and Achilles Stretch

STEP 7 – Foot Pedal Assembly

left

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.

The Foot Pedals, Pedal Shafts and Pedal Straps are marked “R” for Right or “L” for Left.

a) Insert Pedal Shaft of Left Foot Pedal into threaded

hole in Left Crank, see Figure 7.

b) Turn Pedal Shaft by hand counter-clockwiseuntil

snug. Note: DO NOT turn the Pedal Shaft clock-

wise, doing so will strip the threads. Tighten shaft

with Multi Hex Tool provided.

strap

left foot

pedal

crank

“L” & “R”

markings are

located on the

ends of the

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.

c)	Insert Pedal Shaft of Right Foot Pedal into threaded
	hole in Right Crank.
d)	Turn Pedal Shaft by hand clockwise until snug.
	Tighten with Multi Hex Tool provided.

left side shownpedal shaft. looking from the

back of the unit.

Fitness Quest 6.5r Warm UP & Cool Down Stretches, Quadriceps Stretch, Handlebar Tube Assembly