Free Spirit 16216594, Owner'S Manual

                                                           ©2009

18

STRETCHING

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. 

HEAD ROLLS 

SHOULDER LIFTS 

Rotate your head to the right for one count, feeling   

    Lift your right shoulder up toward your ear 

the stretch up the left side of your neck. Next rotate   

    for one count. Then lift your left shoulder 

your head back for one count, stretching your chin to  

    up for one count as you lower your right 

the ceiling and letting your mouth open. Rotate your  

  shoulder. 

head to the left for one count, and finally, drop your 
head to your chest for one count. 
 
 
 

SIDE 

STRETCHES 

QUADRICEPS 

STRETCH 

Open your arms to the side and continue lifting   

    With one hand against a wall for balance, 

them until they are over your head. Reach your   

        reach behind you and pull your right foot up. 

right arm as far upward toward the ceiling as     

    Bring your heel as close to your buttocks as   

you can for one count. Feel the stretch up    

    possible. Hold for 15 counts and repeat with   

your right side. Repeat this action with your     

    left foot up. 

left arm.