Suggested Stretches - BH FITNESS S1RW Manuel Du Propriétaire

SUGGESTED STRETCHES

HEAD ROLLS
Rotate your head to the right for one count while feeling the
stretch up the left side of your neck. Next, rotate your head back
for one count, stretching your chin to the ceiling. Rotate your
head to the left for one count, and fi nally, drop your head to your
chest for one count.
SHOULDER LIFTS
Lift your left shoulder up toward your ear for one count. Then
lift your right shoulder up for one count as you lower your left
shoulder.
SIDE STRETCHES
Open your arms to the side and continue lifting them until they
are over your head. Reach your left arm as far upward as you
can for one count. Feel the stretch up your left side. Repeat this
action with your right arm.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and
pull your left foot up. Bring your heel as close to your buttocks
as possible. Hold for 15 counts and repeat with right foot up.
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Questions regarding warranty and parts call: 636.634.2217
SUGGESTED STRETCHES
INNER THIGH STRETCH
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible.
Gently push your knees towards the fl oor. Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting your back and
shoulders relax as you stretch toward your toes. Reach down
as far as you can and hold for 15 counts.
HAMSTRING STRETCHES
Sit with your right leg extended. Rest the soles of your left foot
against your right inner thigh. Stretch toward your toes as far
as possible. Hold for 15 counts. Relax and then repeat with
left leg extended.
CALF/ACHILLES STRETCHES
Lean against a wall with your right leg in front of the left and
your arms forward. Keep your left leg straight and the right
foot on the fl oor; then bend the right leg and lean forward by
moving your hip toward the wall. Hold, then repeat on the
other side for 15 counts.
Register your product warranty online at: www.BHFitnessUSA.com
Questions regarding warranty and parts call: 636.634.2217
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