ProForm PFCCEX97573 user manual Suggested Stretches, Toe Touch Stretch

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SUGGESTED STRETCHES

The correct form for several basic stretches is shown below. 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 for- ward 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 out- ward. 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 QUESTIONS? Customer HOT LineTable of Contents Important PrecautionsBack Before YOU BeginFront Left SideAssembly Part ChartWheels Page Tab Batteries Battery Clip HOW to Adjust the Pedal Straps HOW to USE the Recumbent BikeHOW to Adjust the Position of the Seat Frame HOW to Adjust the Pedaling ResistanceHOW to USE the Pulse Sensor Hand Pulse Sensor TROUBLE-SHOOTINGDescription of the Monitor Modes Diagram of the Console Description of the ConsoleHOW the Pacer Programs Operate Select one of the three pacer programs or the manual mode STEP-BY-STEP Console OperationCrank Adjustment Maintenance and StorageBattery Replacement HOW to Store the Recumbent BikeExercise Intensity WHY EXERCISE?Conditioning Guidelines Workout GuidelinesSuggested Stretches Toe Touch StretchPage Part LIST-Model No. PFCCEX97573 Exploded DRAWING-Model No. PFCCEX97573 Customer Record Ordering Replacement Parts Limited Warranty Product Warranty Registration