Operation Manual

SUGGESTED STRETCHES

B'%&01""%0$&31"-&31"&(%2%")*&.)(#0&($"%$0'%(&#(&('1Y+&)$&$'%&"#F'$4&>12%&(*1Y*]&)(&]1,&($"%$0'g&+%2%"&.1,+0%4

1. Toe Touch Stretch

5$)+G&Y#$'&]1,"&H+%%(&.%+$&(*#F'$*]&)+G&(*1Y*]&.%+G&31"Y)"G&3"1-&

]1,"&'#/(4&L**1Y&]1,"&.)0H&)+G&('1,*G%"(&$1&"%*)c&)(&]1,&"%)0'&G1Y+&

$1Y)"G&]1,"&$1%(&)(&3)"&)(&/1((#.*%4&T1*G&31"&9<&01,+$(K&$'%+&"%*)c4&

E%/%)$&=&$#-%(4&5$"%$0'%(\&T)-($"#+F(K&.)0H&13&H+%%(&)+G&.)0H4

2. Hamstring Stretch

5#$&Y#$'&1+%&*%F&%c$%+G%G4&R"#+F&$'%&(1*%&13&$'%&1//1(#$%&311$&$1Y)"G&

]1,&)+G&"%($&#$&)F)#+($&$'%&#++%"&$'#F'&13&]1,"&%c$%+G%G&*%F4&E%)0'&

$1Y)"G&]1,"&$1%(&)(&3)"&)(&/1((#.*%4&T1*G&31"&9<&01,+$(K&$'%+&"%*)c4&

E%/%)$&=&$#-%(&31"&%)0'&*%F4&5$"%$0'%(\&T)-($"#+F(K&*1Y%"&.)0H&)+G&

F"1#+4

3. Calf/Achilles Stretch

!#$'&1+%&*%F&#+&3"1+$&13&$'%&1$'%"K&"%)0'&31"Y)"G&)+G&/*)0%&]1,"&

')+G(&)F)#+($&)&Y)**4&k%%/&]1,"&.)0H&*%F&($")#F'$&)+G&]1,"&.)0H&311$&

3*)$&1+&$'%&3*11"4&R%+G&]1,"&3"1+$&*%FK&*%)+&31"Y)"G&)+G&-12%&]1,"&

'#/(&$1Y)"G&$'%&Y)**4&T1*G&31"&9<&01,+$(K&$'%+&"%*)c4&E%/%)$&=&$#-%(&

31"&%)0'&*%F4&B1&0),(%&3,"$'%"&($"%$0'#+F&13&$'%&)0'#**%(&$%+G1+(K&

.%+G&]1,"&.)0H&*%F&)(&Y%**4&5$"%$0'%(\&J)*2%(K&)0'#**%(&$%+G1+(&)+G&

)+H*%(4

4. Quadriceps Stretch

!#$'&1+%&')+G&)F)#+($&)&Y)**&31"&.)*)+0%K&"%)0'&.)0H&)+G&F")(/&1+%&

311$&Y#$'&]1,"&1$'%"&')+G4&R"#+F&]1,"&'%%*&)(&0*1(%&$1&]1,"&.,$$10H(&

)(&/1((#.*%4&T1*G&31"&9<&01,+$(K&$'%+&"%*)c4&E%/%)$&=&$#-%(&31"&%)0'&

*%F4&5$"%$0'%(\&l,)G"#0%/(&)+G&'#/&-,(0*%(4

5. Inner Thigh Stretch

5#$&Y#$'&$'%&(1*%(&13&]1,"&3%%$&$1F%$'%"&)+G&]1,"&H+%%(&1,$Y)"G4&

D,**&]1,"&3%%$&$1Y)"G&]1,"&F"1#+&)"%)&)(&3)"&)(&/1((#.*%4&T1*G&31"&9<&

01,+$(K&$'%+&"%*)c4&E%/%)$&=&$#-%(4&5$"%$0'%(\&l,)G"#0%/(&)+G&'#/&

-,(0*%(4