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User manual
Exercise 1: Quadriceps Stretch
With one hand against a wall for balance, grasp your foot
as shown and stretch the front upper muscles of the leg.
Raise your heel as close as possible to the buttocks (but
only so far, that you do not feel any pain). In the "warm-up"
phase please hold the stretched position for 5 up to max.
10 seconds. In the "cool-down" phase you need to hold
this stretch for at least 30 to 40 seconds.
Please repeat min. 2 times for each leg.
Exercise 2: Inner Thigh Stretch
Seat on the floor and put together both feet-soles.
Your knees are pointing outward. Pull your feet as close
as possible (without feeling any pain) toward yourself and
press down your knees at the same time. Never use your
hands to press down the knees!
Hold the stretch for app. 5 to 10 seconds (Warm-up) and
min. 30 seconds (Cool-down). Repeat twice.
Exercise 3: Toe Touches (Stretch of gastrocnemius and
biceps femoris)
Stand straight and slowly bend forward from your waist,
Letting your back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold for
5 to 10 seconds in warm-up phase and 30 to 40 seconds
in cool-down phase. Repeat 2 or 3 times.
Exercise 4: Stretching the back side parts of the legs
Seat on the floor and bend one leg to the inside as you
keep the other leg extended. Bend forward and try to touch
the foot of the extended leg. More experienced athletes should
try to grasp the foot fully and point their toes to the back. This will
also stretch the gastrocnemius. Again hold the stretch for 5to 10
seconds in warm-up phase and 30 to 40 seconds in cool-down
phase. Repeat twice for each side.
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