Polar CE3.7 user manual Stretching Routine

SMOOTH CE3.7 Elliptical 33

STRETCHING ROUTINE

Warm up and cool down:

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.

Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down exercises on the following pages:

Toe Touch:	Shoulder Lift:
Slowly bend forward from	Lift your right shoulder up
your waist, letting your back	toward your ear for one
and shoulders relax as you	count. Then lift your left
stretch toward your toes.	shoulder up for one count as
Reach down as far as you	you lower your right shoulder.
can and hold for 15 counts.

Inner Thigh Stretch:	Hamstring Stretch:
Sit with the soles of your feet	Sit with your right leg
together with your knees	extended. Rest the sole of
pointing outward. Pull your	your left foot against your
feet as close into your groin	right inner thigh. Stretch
as possible. Gently push	toward your toe as far as
your knees towards the floor.	possible. Hold for 15 counts.
Hold for 15 counts.	Relax and then repeat with
	left leg extended.
Side Stretch:	Calf-Achilles Stretch:
Open your arms to the side	Lean against a wall with your
and continue lifting them until	left leg in front of the right
they are over your head.	and your arms forward. Keep
Reach your right arm as far	your right leg straight and the
upward toward the ceiling as	left foot on the floor; then
you can for one count. Feel	bend the left leg and lean
the stretch up your right side.	forward by moving your hips
Repeat this action with your	toward the wall. Hold, and
left arm.	then repeat on the other side
	for 15 counts.

Head Roll:

Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count.

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