Vibrapower JF-B-01 - Page 6

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WARMING UP & COOLING DOWN OWNERS MANUAL
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WARMING UP & COOLING DOWN OWNERS MANUAL
INNER THIGH STRETCH
Sitontheoorandbendyourlegssothat
the soles of your feet are together. Place your
hands on your ankles. Lean forward from the
waist and press down lightly on the inside of
your knees. You should feel a stretch in the
muscles of your inner thighs.
CALF AND ACHILLES STRETCH
Stand approximately one arms-length away
from a wall or chair with your feet hip-width
apart. Keeping your toes pointed forward,
moveoneleginclosetothechairwhile
extending the other leg behind you. Bending
the leg closest to the chair and keeping the
other leg straight, place your hands on the
chair. Keep the heel of the back leg on the
groundandmoveyourhipsforward.
Slowly lean forward from the ankle, keeping
your back leg straight until you feel a stretch in
your calf muscles. Hold for 20 to 30 seconds.
Repeat for the opposite leg.
STANDING HAMSTRINGS STRETCH
Stand with your legs hip width apart. Extend
one leg out in front of you and keep that foot
atagainsttheground.Withyourhandsrest-
ing lightly on your thighs, bend your back leg
and lean forward slightly from your hips until
you feel a stretch in the back of your thigh. Be
sure to lean forward from the hip joint rather
than bending at your waist. Hold for 20 to 30
seconds. Repeat for the opposite leg.
BUTTOCKS, HIPS AND ABDOMINAL STRETCH
Layatonyourbackwithyourhipsrelaxedagainsttheoor.Bendonelegatthe
knee.Keepingbothshouldersatontheoor,gentlygraspthebentkneewith
yourhandsandpullitoveryourbodyandtowardstheground.Youshouldfeela
stretch in your hips, abdominal and lower back. Hold for 20 to 30 seconds and
release. Repeat for opposite side.