9
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flat on the floor, 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,
abdominals and lower back. Hold for 20 to 30
seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of
your feet are together. Place your hands on your knees.
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 inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes
pointing forward and with your knees slightly bent. Let
your arms hang relaxed on either side of your body.
Expand your chest and pull your shoulders back. Bend
your elbows slightly and clasp your hands behind your
back. Slowly straighten your arms as you lift your hands
upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region. Hold for
20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands
and return them to your sides.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders
5. Reverse forward lean position
Stand upright on the foot pedals with your hands on
either the stationary or dual action handlebars. Lean
forward slightly with a “full body lean” as described in
#4.
Move your legs backward in a smooth,
elliptical motion.
This exercise reverses the direction
of the previous exercise. Avoid leaning or pulling back
on the handlebars. You will feel more emphasis in the
muscles in the front of your thighs.
6. Backward lean position
Stand upright on the foot pedals with your hands on
either the stationary or dual action handlebars. Lean
back slightly with a “full body lean” from the ankles. Do
not round your back.
Move your legs forward.
Your
legs will be moving slightly in front of your body as if
you were cycling. Keep your shoulders aligned over
your hips. In this exercise, you will feel more emphasis
in the muscles in the back of your hips and thighs.
7. Reverse backward lean position
Stand upright on the foot pedals with your hands on
either the stationary or dual action handlebars. Lean
back slightly with a “full body lean” from the ankles. Do
not round your back.
Move your legs backward in a
smooth, elliptical motion.
Your legs will be moving
slightly in front of your body as if you were cycling
backwards. This exercise reverses the direction of the
previous exercise. Keep your shoulders aligned over
your hips. In this exercise, you will feel more emphasis
in the muscles in the back of your hips and thighs.
