STRETCHING
EXERCISES
CALF STRETCH
Take leg back ensuring toe point in directly
forward. Rest hands on thigh. Hold for 8-10
seconds or until muscle eases.
HAMSTRING STRETCH
Holding back of thigh with leg straight, gently
ease leg towards chest hold and increase
stretch gently. This stretch can be developed
slowly 20-30 seconds.
TRICEP STRETCH
Engage abdominals and drop fingers down back
pressing gently on fleshy part of arm until stretch
is felt in tricep area. Avoid arching back.
ABDOMINAL STRETCH
Lengthen and gently lift upper body keeping
head in line until stretch felt. Hold for 8-10
seconds.
PECTORALS
Lace fingers and with abdominals
pulled firmly in and knees slightly
bent ease arms away from you.
Hold for 8-10 seconds or until
muscle eases.
QUADRICEPS STRETCH
With one hand, hold lace of shoe, knees together,
stand tall with abdominals engaged. Squeeze
hips slightly forward to increase the stretch.
Hold for 8-10 seconds or until muscle eases.
GLUTEALS
Cross one ankle over opposite knee, using
hands lift leg off floor to increase stretch if
necessary. Hold for 8-10 seconds.
DELTOID STRETCH
Take arm across body at shoulder height. Press
gently on fleshy part of arm above elbow until
you feel a stretch in shoulder area. Hold for
8-10 seconds.
CAT STRETCH
Starting with a neutral not arched spine lift back
up towards ceiling hold for 8-10 seconds return
to neutral spine.
INNER THIGH & LOWER BACK STRETCH
Sit with soles of feet together. Sit tall and gently
lean forwards until a stretch is felt. Hold of 8-10
seconds.
SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.
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YORK X510 / 16
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