Keiser M SERIES User Manual

-69-
6. Hip Abductors
• Stretch: Static
• Muscles: Hip Abductors, Obliques, Quadratus Lumborum,
Latissimus Dorsi
Application:
• Stand sideways next to the bike
• Place the left hand on the bike and bring the right foot in front of the left
• Reach the right hand over head with the right palm facing up
• Press the right hip out laterally to feel the stretch down the lateral
line of the body
• Repeat with the right foot behind the left. Switch sides and repeat.
7. Piriformis
• Stretch: Dynamic and Static
• Muscles: Piriformis, Gluteus Maximus, Hip External Rotators and
into Latissimus Dorsi
Application:
• Stand next to the bike and hold onto the handlebars for balance
• Place the right ankle across the left knee in a “Figure 4” position
• Ensure that the pelvis stays level and the movement comes from
the hip as opposed to the lumbar spine
• Bend the standing leg until a lengthening into the right hip is felt
• Move in and out of this position three to five times holding the
stretch for three to five seconds and then complete the stretch by
statically holding the position for 30 seconds
• Add the opposite arm reach to continue the stretch up through
the lower back and latissimus dorsi
• Switch sides and repeat
APPENDIX

Keiser M SERIES Specifications

General

Brand	Keiser
Model	M SERIES
Category	Fitness Equipment
Language	English