Xterra UP150 - Stretching Exercises; Head and Shoulder Stretches; Side and Quadriceps Stretches

customerservice@dyaco.ca
DyacoCanadaInc2017
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31
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STRET CHING
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Stretchingshouldbeincludedinbothyourwarmupandcooldown,andshouldbeperformedafter3‐5
minutesoflowintensityaerobicactivityorcallisthenictypeexercise.Movementsshouldbeperformed
slowlyandsmoothly,withnobouncingorjerking.Moveintothestretchuntilslighttension,notpain,is
feltinthemuscleandholdfor20‐30seconds.Breathingshouldbeslow,rhythmicalandundercontrol,
makingsurenevertoholdyourbreath.
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HEADROLLS 
Rotateyourheadtotherightforonecount,
feelingthestretchuptheleftsideofyourneck.
Nextrotateyourheadbackforonecount,
stretchingyourchintotheceilingandletting
yourmouthopen.Rotateyourheadtotheleft
foronecount,andfinally, dropyourheadtoyour
chestforonecount.
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SIDESTRETCHES
Openyourarmstothesideandcontinuelifting
themuntiltheyareoveryourhead.Reachyour
rightarmasfarupwardtowardtheceilingas
youcanforonecount.Feelthestretchupyour
rightside.Repeatthisactionwithyourleftarm.
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SHOULDERLIFTS
Liftyourrightshoulderuptowardyour
earforonecount.Thenliftyourleft
shoulderupforonecountasyoulower
yourrightshoulder.
QUADRICEPSSTRETCH
Withonehandagainstawallforbalance,
reachbehindyouandpullyourrightfootup.
Bringyourheelasclosetoyourbuttocksas
possible.Holdfor15countsandrepeatwith
leftfootup.