MediaShop Vibroshaper E380 Instructions De Mise En Service Et D'utilisation page 19

QUADRICEPS STRETCHING EXERCISE
With a straight back, take a step forward with your right foot and position your left foot behind your trunk.
Keep your right hand on your right leg and then stretch your left side while maintaining an upright positi-
on. Hold the position for 20 to 30 seconds before repeating the stretch with the other leg.
BACK STRETCHING EXERCISE
Stand with your feet shoulder-width apart. Bend forward and place your hands on your thighs for support.
Arch your lower back and hold the position for 20 to 30 seconds before stretching your and repeating the
exercise.
TENDON STRETCHING EXERCISE
Position your feet together and point them straight ahead. Stretch your right foot by raising your toes up
in the air while keeping your heel on the floor. Bend your left leg a little while doing this. Bend your upper
body forward, placing your hands on your right thigh for support. Maintain this position for 20 to 30 se-
conds before repeating the exercise with the other leg.
STRETCHING EXERCISE FOR YOUR CALF MUSCLES
Point your toes straight ahead and position your right foot one to two step lengths in front. Lean
forward and bend your right knee as you do so, making sure your knee does not jut out beyond your toes.
Ensure your heel remains on the floor as your left leg is stretched.
Hold the position for 20 to 30 seconds before repeating the exercise with the other leg.
STRETCHING EXERCISE FOR YOUR CALVES AND HIPS
Point your toes straight ahead and position your right foot one to two step lengths in front. Lean
forward and bend your right knee as you do so, making sure your knee does not jut out beyond your toes.
Keep your left leg straight, ensuring your heel doesn't leave the floor. Rotate your trunk and bring your
hip forward to stretch it. Maintain the position for 20 to 30 seconds before releasing it slowly. Repeat the
exercise with the other leg.
SHOULDER STRETCHING EXERCISE
Stand up straight with your legs together. Bring your right arm across the front of your body to the
other side. Grip the arm with your left hand and pull it up. Hold the position for 20 to 30 seconds
before repeating the exercise with the other arm.
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