Image IMEL3906.0 Suggested Stretches, Toe Touch Stretch, Hamstring Stretch, Calf/Achilles 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 Call TOLL-FREE Model No, IMEL3906.0 Serial NoPlease do not Contact Mon,-Fri, 6 a,m,-6 p,m, MST Sat, 8 a.m,-4 p.m, MSTTable of Contents Important Precautions Before YOU Begin Assembly Phillips screwdriverPage Repeat this step for the Right Pedal Arm not shown Grease Page Page Grease HOW to Adjust the Ramp Incline HOW to USE the Elliptical ExerciserHOW to Move and Level the Elliptical Exerciser HOW to Exercise on the Elliptical ExerciserFeatures of the Console Telephone number on the front cover of this manu- alHOW to USE the Manual Mode Sensor, remove Plastic. To measure I L F==gCan show speed Distance Either Miles or Kilometers Hands or gripping the contacts tightlyHOW to USE a Preset Program Select one of the eight preset programsTraining Zones bar, and the displays HOW to USE a Heart Rate ProgramFollow your progress with the matrix, Select one of the two heart rate programsPace that is comfortable for you Hold the handgrip pulse sensorPress the Start button to start the program Ii!!!!.,.11 Phones jack, see instruction B HOW to Connect Your Home StereoHOW to Connect Your Computer With a built-in VCR, see instruction If your VCR HOW to Connect Your VCRBeing used, see instruction B. If you have Is connected To your home stereo See HOW toProgram HOW to USE Programs Directly from OUR Website Follow the online instructions to start the programConsole Troubleshooting Maintenance and TroubleshootingHandgrip Pulse Sensor Troubleshooting Workout Guidelines Exercise GuidelinesExercise Intensity Exercise FrequencyHamstring Stretch Suggested StretchesToe Touch Stretch Calf/Achilles StretchPage Part LIST--Model No. IMEL3906.0 Qty DescriptionQty Description Exploded Drawing A--Model No. IMEL3906.0 Ro2o8A Exploded Drawing B--Model No. IMEL3906.0 Ro2o8A Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty