User Manual

WARMING UP

Before you use the FitDesk

, it is advisable to warm up and stretch your muscles. Simple warm up

exercises and stretches can help you be more efficient and safer during your time on the FitDesk

STRETCHING

Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for

another set of stretching.

• The stretch should be strong, but not painful.

• Do not bounce.

• Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.

SUGGESTED BASIC STRETCHING EXERCISES

COOL DOWN

It is good to also stretch after using the FitDesk

when you’re cooling down because your limbs,

muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can

lead to muscles cramping and stiffness.

WARNING: Always check with your physician before

starting any type of exercise program.

SEATED STRETCH

Sit with both legs straight. Bend your left knee and cross it

over your right leg so that your left ankle ends up by your

right knee. Now twist your torso so that your right elbow

ends up docking on your left knee. You can put some

pressure from your elbow on your knee to push it in towards

the midline of your body to increase the intensity of the

stretch. Hold for 15-30 seconds and switch sides.

SEATED HAMSTRING STRETCH

Sit on the floor, a step or on a chair with one leg stretched

out in front of you, the other bent. Sit up tall and then lean

forward as far as you comfortably can, stretching the back

of the leg. You can grab onto the thigh, calf, ankle or foot to

pull you further into the stretch. Hold for 15-30 seconds and

switch sides.

HIP FLEXOR LUNGE STRETCH

Get into a lunge position on the floor, right foot forward and

left knee back, both knees at about 90 degrees. Keeping

the torso straight and abs engaged, lunge forward, gently

pressing until you feel a stretch in the front of the hip. You

can also squeeze the glutes for a deeper stretch. Hold for

15-30 seconds and switch sides.