ProForm 831.293041 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 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 ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons 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 but- tocks 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 Serial No Assembly Operation Maintenance Part List and DrawingImportant Precautions Table of ContentsPage Back Before YOU BeginRight Side Assembly requires the included allen wrenches AssemblyAs shown. Do not tighten the Bolts yet Page Performant Lubetm Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Console Drawing Features of the ConsoleInsert the key fully into the console HOW to Turn on the PowerHOW to USE the Manual Mode Select the manual modeWhenkey. you are finished exercising, remove Distance/LapsMeasure your heart rate, if desired HOW to USE a Workout Program HOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your Computer PressVCR. the Play button on your CD player or HOW to Connect Your VCRAdapter Audio Cable RCA Y-adapterRemove the key Follow the on-line instructions to start Program HOW to USE Programs Directly from OUR WEB SiteWill change to the next setting for the program When the program ends, remove the keyHOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to USE the Upper Body Arms HOW to Lower the Treadmill for USE HOW to Move the TreadmillTop TroubleshootingProblem The power turns off during use Problem ONE of the Upper Body Arms Squeaks During USE Problem The walking belt slows when walked onExercise Frequency Conditioning GuidelinesExercise Intensity Workout GuidelinesSuggested Stretches Part Identification Chart If a part is missing, call toll-free Key Qty Description831.293041 Sears, Roebuck and Co., Dept WA, Hoffman Estates, IL Full 90 DAY Warranty