Fitness Quest 284 Back Stretch, Standing Hamstrings Stretch, Buttocks, Hips and Abdominal Stretch

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4. Back Stretch

Stand with your legs shoulder length apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings Stretch

Stand with your legs hip-width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist.

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

6. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are together. Place your elbows on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.

8. Arm Pullback

Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides.

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Contents 284 Table of Contents Read all instructions before using this machine Important Safety InstructionsKeep These Instructions Unit Warning Label Specifications & PartsAccessory Box Fastener Pack Edge SpecificationsOrdering Missing or Defective Parts IntroductionCongratulations on Purchasing Your Magnetic Recumbent Bike Comments or QuestionsTools Required included Assembly InstructionsRear Foot Tube Installation Foot Pedal InstallationHandlebar Installation Back Support Frame Tube InstallationConsole Tube Console InstallationSeat Adjustment Battery InstallationCorrect Workout Position Using Your Recumbent BikeUsing the Pulse Function on the Handlebar Getting StartedIntroduction Operating the ComputerUser Program LCD Display Unit LCD Workout GraphicsKnowing 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 160 Rate Beats/ 150 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 StretchCare Directions Care & Storage of Your Recumbent BikeStoring Directions Workout Progress Charts Exercise Data Charts Idler Pulley KIT EXB284-K1 Replacement KitsRight Shroud Left Shroud Replacement PartsDedication to Quality