Klarfit 10006714, Manual

23

Stretching Guide

•  Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend 

the arm and roll your shoulders. This will allow the body’s natural lubrication (synovial 

fluid) to protect the surface of your bones at these joints.

•  Always warm up the body before stretching, as this increases blood flow around the 

body, which in turn makes the muscles more supple.

•  Start with your legs, and work up the body.

•  Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds) 

and usually repeated about 2 or 3 times.

•  Do not stretch until it hurts. If there’s any pain, ease off.

•  Don’t bounce. Stretching should be gradual and relaxed.

•  Don’t hold your breath during a stretch.

•  Stretch after exercising to prevent muscles from tightening up.

•  Stretch at least three times a week to maintain flexibility.

Calf Stretch

•  Stand with one leg in front of the other, 

both  feet  facing  forwards  and  the  front 

leg bent (the knee should be above the 

ankle).

•  Press  the  heel  of  the  back  leg  into  the 

floor until you begin to feel the calf mu

-

scle in the back of the rear leg starting to 

stretch.

Note: Side the rear leg backwards to incre

-

ase this stretch if required.

Hamstring Stretch

•  Sit  with  one  leg  extended.  Bring  the 

other leg towards you and rest the sole 

of  that  foot  onto  the  inner  thigh  of  the 

extended leg.

•  Keeping  your  shoulders  square,  reach 

forward towards your toes as far as pos

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sible,  hold  for  the  required  count  and 

then relax.

Note: Keep your back and rear leg straight 

when performing this stretch.