ProForm PFEX3096.0 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, backs 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 as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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Contents Call TOLL-FREE QUESTIONS?Model No. PFEX3096.0 Serial No Table of Contents Important PrecautionsRight Side Before YOU BeginFront Assembly Carriage Knob is engaged in one of the adjustment holes Repeat this step for the other three Dumbbell Cradles Page Avoid pinching Wire Harness During this step Page HOW to Operate the Exercise Cycle HOW to Adjust the Seat HOW to Adjust the BackrestHOW to Adjust the Pedal Straps HoleFeatures of the Console HOW to USE the Manual Mode Turn on the fan if desired Will turn off automaticallyBegin pedaling to start the program HOW to USE a Trainer ProgramSelect a trainer program HOW to USE a Cross Training Program Select a cross training programMeasure your heart rate if desired PromptedFollow your progress with the display Maintenance and Troubleshooting Battery ReplacementHOW to Adjust the Reed Switch Handgrip Pulse Sensor TroubleshootingCycling Exercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencyStrength Exercise Guidelines Strength Exercise GuidelinesExercise Form Staying MotivatedSuggested Stretches Page Part LIST-Model No. PFEX3096.0 Qty DescriptionR0607A Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty