ProForm PFEL19011 Suggested Stretches, Toe Touch Stretch, Hamstring Stretch, Quadriceps 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 Model No. PFEL19011 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Front Back Before YOU BeginLeft Side Assembly Do not tighten the Button Bolts yet Wires 44Make sure CablesPage Page HOW to Exercise on the Elliptical Trainer HOW to USE the Elliptical TrainerHOW to Adjust the Resistance of the Pedals HOW to Select Miles or KilometersSTEP-BY-STEP Console Operation HOW the Pacer Programs OperateConsole TROUBLE-SHOOTING Maintenance and TROUBLE-SHOOTINGHOW to Adjust the Reed Switch HOW to Adjust the Drive BeltConditioning Guidelines HOW to Measure Your Heart RateExercise Intensity Workout GuidelinesToe Touch Stretch Suggested StretchesHamstring Stretch Calf/Achilles StretchQty Description Part LIST-Model No. PFEL19011R1201A Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT