Fitness Quest 475u manual Warm UP & Cool Down Stretches Edge 475 Hardware KIT, Quadriceps Stretch

WARM UP & COOL DOWN STRETCHES

EDGE 475 HARDWARE KIT

Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion. 10 to12 minutes of daily stretching is recommended. This can be done when warming up or cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.)

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

multi "T" tool with phillips screwdriver

M8 x 16mm allen	bolt for monitor tube	(6 PCS)
M8 x 20mm allen bolt,	2 pcs for front foot tube, 2 pcs for rear foot tube, 2 pcs for monitor tube.	(6 PCS)

M16 wavy washer for monitor tube (4 PCS)

large washer for	monitor tube	(2 PCS)
M8

lubrication (1 PCS)

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed for- ward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles.

allen wrench	end wrench
	open

x 16mm spacer for	monitor tube	(2 PCS)	ipod holder	(2 PCS)
M47

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

	multi
M8 curved washer for monitor tube	(2 PCS)

M8 flat washer for	front/rear foot tube	(4 PCS)
M8 curved washer	for monitor tube	(4 PCS)

M5 x 16mm phillips bolt for ipod holder (2 PCS) connecting arm lock for connecting arm (2 PCS)

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