DS Produkte Leg Magic Mode D'emploi page 48

Warm-up & Warm-down Stretching Exercises
If you perform these stretching exercises, your movements should be slow and
gentle without hopping or choppy movements. Go into the stretch until you feel
slight tension, not pain, in the muscle and hold the stretch for 20–30 seconds.
Breathe slowly and evenly. Do not hold your breath. Keep in mind that the stretches
must be performed on both sides of your body.
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1. Quadriceps Stretching
Position yourself in the vicinity of a wall, a chair or another secure
object. Balance yourself with the help of one hand. Bend the
opposing knee and lift your heel towards your buttocks.
Reach back and grab your toes with the hand on the same side.
Keep the inner thighs together and slowly pull the foot towards
your buttocks until you feel a slight stretch at the front of your
thigh. The buttocks do not have to touch the heel. As soon as you
feel the stretch, cease pulling. Ensure that the knee cap is pointing
directly down and keep your knees tightly together. (Do not allow
the raised knee to swing outward). Hold this for 20 to 30 seconds.
Repeat this with the other leg.
2. Stretching the Calves and Achilles Tendon
Position yourself approximately an arm's length away from a
wall or a chair, the feet hip-width apart. Your toes are pointing
forward, you move one leg towards the chair while you stretch
out the other leg behind it. Bend the leg that is close to the chair
and keep the other leg straight; keep both hands on the chair.
Keep the heel of the back leg on the fl oor and move your hips
forward. Lean forward slightly from the ankle, continuing to
stretch the back leg until you feel a stretch in the calf muscle.
Hold this for 20 to 30 seconds. Repeat this with the other leg.
3. Stretch Upper Head/Triceps
Stand with your feet shoulder-width apart, your knees slightly
bent. Lift one arm above your head, bend the elbow and reach
behind your head such that the hand reaches across to the other
shoulder side. With your fi nger tips, wander as far down your
back as your can. Hold this position. Run the other arm up and
grab the bent elbow. Gently support the stretch by pulling on the
elbow. Hold this for 20 to 30 seconds. Repeat this with the other
arm.
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