ProForm PFEL64907.0 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, 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. PFEL64907.0 Serial No QUESTIONS?Call TOLL-FREE Mon.-Fri a.m.-6 p.m. MST Sat a.m.-4 p.m. MSTTable of Contents Important Precautions Before YOU Begin Assembly Page Page Attach the Right Upper Body Arm 12 in the same way 124 115 Wire harnesses dur Avoid pinchingIng this step HOW to Fold and Unfold the Elliptical Exerciser HOW to USE the Elliptical ExerciserHOW to Move the Elliptical Exerciser HOW to Level the Elliptical ExerciserHOW to Adjust the Stride Elliptical Exerciser HOW to Exercise on the Elliptical ExerciserFeatures of the Console Console DiagramSelect the manual mode HOW to USE the Manual ModeRight display Follow your progress with the displaysMeasure your heart rate if desired When you are finished exercising, the consoleIf there are sheets Soft cloth never use alcohol, abrasives, orHOW to USE a Weight Loss Workout Select one of the weight loss workoutsBegin pedaling to start the workout Select one of the resistance & rpm workouts HOW to USE a Resistance & RPM WorkoutBattery Replacement Maintenance and TroubleshootingHandgrip Pulse Sensor Troubleshooting HOW to Adjust the BeltExercise Guidelines HOW to Measure Your Heart RateExercise Intensity Workout GuidelinesSuggested Stretches Page Page Key No. Qty Description Part LIST-Model No. PFEL64907.0111 Model No. PFEL64907.0 R0108A Drawing aDrawing B Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT