Stretching Routine

SMOOTH CE3.7 Elliptical 33

Warm up and cool down:

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.

Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down exercises on the following pages:

Toe Touch:

Shoulder Lift:

Slowly bend forward from

Lift your right shoulder up

your waist, letting your back

toward your ear for one

and shoulders relax as you

count. Then lift your left

stretch toward your toes.

shoulder up for one count as

Reach down as far as you

you lower your right shoulder.

can and hold for 15 counts.

Inner Thigh Stretch:

Hamstring Stretch:

Sit with the soles of your feet

Sit with your right leg

together with your knees

extended. Rest the sole of

pointing outward. Pull your

your left foot against your

feet as close into your groin

right inner thigh. Stretch

as possible. Gently push

toward your toe as far as

your knees towards the floor.

possible. Hold for 15 counts.

Hold for 15 counts.

Relax and then repeat with

left leg extended.

Side Stretch:

Calf-Achilles Stretch:

Open your arms to the side

Lean against a wall with your

and continue lifting them until

left leg in front of the right

they are over your head.

and your arms forward. Keep

Reach your right arm as far

your right leg straight and the

upward toward the ceiling as

left foot on the floor; then

you can for one count. Feel

bend the left leg and lean

the stretch up your right side.

forward by moving your hips

Repeat this action with your

toward the wall. Hold, and

left arm.

then repeat on the other side

for 15 counts.

Head Roll:

Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count.

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