Freemotion 730 - REFERENCE AND WARRANTY

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SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch —never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
yourhips.Allowyourbackandshoulderstorelaxasyoureachdown
towardyourtoesasfaraspossible.Holdfor15counts,thenrelax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sitwithonelegextended.Bringthesoleoftheoppositefoottoward
youandrestitagainsttheinnerthighofyourextendedleg.Reach
towardyourtoesasfaraspossible.Holdfor15counts,thenrelax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and
groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back foot
flat on the floor. Bend your front leg, lean forward and move your
hipstowardthewall.Holdfor15counts,thenrelax.Repeat3times
for each leg. To cause further stretching of the achilles tendons,
bend your back leg as well. Stretches: Calves, achilles tendons and
ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks
aspossible.Holdfor15counts,thenrelax.Repeat3timesforeach
leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts,thenrelax.Repeat3times.Stretches:Quadricepsandhip
muscles.
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