Healthrider HRMSEL2105.0 manual Suggested Stretches, Toe Touch Stretch, Hamstring Stretch

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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 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. Stretches: Hamstrings, 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.

3. 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 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.

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Contents QUESTIONS? Model No. HRMSEL2105.0 Serial NoTable of Contents Important Precautions Front Before YOU BeginBack Assembly Page Insert the Console Bracket 26 into the Upright Page HOW to USE the Elliptical Exerciser HOW to Exercise on the Elliptical ExerciserStep Counter Console Drawing Features of the ConsoleResistance Programs HOW to USE the Manual Mode Select a resistance program HOW to USE a Resistance ProgramBegin pedaling to start the program HOW to USE the Step Program Select the step programMaintenance and Troubleshooting Console TroubleshootingHandgrip Pulse Sensor Troubleshooting HOW to Adjust the Reed SwitchConditioning Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches Toe Touch StretchHamstring Stretch Calf/Achilles StretchPage Part LIST-Model No. HRMSEL2105.0 Qty DescriptionExploded DRAWING-Model No. HRMSEL2105.0 HOW to Order Replacement Parts