Fitness Quest 8.0e Warm UP & Cool Down Stretches, Quadriceps Stretch, Calf and Achilles Stretch

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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, like elliptical striding. 10 to 12 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 forward, 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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Contents For Maximum Effectiveness SAFETY, Please Read this Table of Contents Read all instructions before using this machine Important Safety InstructionsKeep These Instructions New Balance 8.0e Specifications Specifications & PartsUnit Warning Labels Ordering Missing or Defective Parts IntroductionCongratulations on Purchasing Your Comments or QuestionsTools Required included Assembly InstructionsFastener Pack Rear Caps/Front Rollers Assembly Vertical Column AssemblyFoot Tube Shroud Assembly Stationary Bar Assembly Foot Platforms AssemblyDual-Action Handlebars Assembly Step Water Bottle Holder Assembly Computer AssemblyStep AC Adapter Correct Workout Position Getting StartedGetting On Getting OffDual-Action Handlebars Using the HandlebarsUsing the Pulse Function on the Dual-Action Handlebars Changing Foot PositionsOperating the Computer Functions and FeaturesIntroduction Programs 11 Buttons and DefinitionsLCD Workout Graphics ProgramsLCD Contrast Calibration Knowing the Basics Exercise GuidelinesComplete Exercise Program Measuring Your Heart Rate When to ExerciseSee chart on Aerobic Exercise HOW MUCH? HOW OFTEN?Tips to Keep YOU Going ClothingHeart Rate Beats Min Heart Rate Target Zone For Cardiovascular FitnessOverhead/Triceps Stretch Warm UP & Cool Down StretchesQuadriceps Stretch Calf and Achilles StretchInner Thigh Stretch Back StretchStanding Hamstrings Stretch Buttocks, Hips and Abdominal StretchStoring Directions Care DirectionsWorkout Progress Charts Additional Workout Progress Charts Exercise Data Charts Additional Exercise Data Charts New Balance Fitness Equipment