ProForm PFTL59100 user manual Suggested Stretches

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SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretchÑnever 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.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents Model No. PFTL59100 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Page Before YOU Begin Left Side Right SideAssembly Your own phillips screwdriverExtension Legs 103 remain in the Uprights HOW to Plug in the Power Cord Operation and AdjustmentPerformant Lubetm Walking Belt Console Diagram Features of the ConsoleHOW to USE the Manual Mode Getting StartedCALS/FAT Cals TIME/INCLINESPEED/MIN-MILE HOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your ComputerHOW to Connect Your VCR Press the Program buttonMeasure your pulse, if desired PressVCR. the Play button on your CD player orFinished, remove the key Select a program HOW to USE Programs Directly from OUR Internet SiteProgram Whenkey. the program is finished, remove Information MODE/DEMO ModeImportant The Cals FAT CALS./PULSE display HOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USEProblem The power turns off during use TROUBLE-SHOOTINGTop Problem The walking belt slows when walked on 3ÓÐ4ÓExercise Intensity Conditioning GuidelinesWorkout Guidelines Suggested Stretches Part LISTÑModel No. PFTL59100 Key Qty DescriptionExploded DRAWINGÑModel No. PFTL59100 Exploded DRAWINGÑModel No. PFTL59100 Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT