Stretching Excercise - SPORTSTECH SX100 Benutzerhandbuch

7) STRETCHING EXCERCISE

No matter how you do sports, please do some stretch at first, The warm muscle will extend easily, so warm up
yourself with 5-10minutes, Then We suggest the following stretch exercise, five times.10counts for each time
or longer do these exercise again after sports.
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.
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees
pointing outward. Pull your feet as close to your groin
as possible. Gently push your knees toward the floor.
Hold for 15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders relax as
you stretch toward your toes. Reach as far as you can and hold for 15 counts.
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms
forward. Keep your right leg straight and the left foot on the floor; then bend
the left leg and lean forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your left foot against your
right inner thigh. Stretch toward your toe as far as possible. Hold
for 15 counts. Relax and then repeat with left leg.
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