Star Trac SPINNER 7040 - Manual (Page 8)

Spinner ® Velo XT
O W N E R ' S M A N U A L
6
HIP FLEXORS
1 Assume a lunge position.
2 Place back knee on a towel.
3 Make sure front knee is directly over the
foot and ankle.
4 Hands may be placed comfortably on the
front thigh.
5 Abdominals are in and hips tucked under.
6 Hold the stretch and breathe. Switch legs
after 30-60 seconds.
LOWER BACK
1 Start in an all-fours position with your knees
hip-width apart, and hands shoulder-width apart.
2 Align your hands under your shoulders and
your knees under your hips.
3 Point your fingers forward, being careful not
to lock or hyperextend your elbows.
4 Gently round your back and lengthen your
spine and shoulders.
5 Allow your chin to drop slightly lower than
a neutral position.
6 Feel the stretch throughout the curve of
your spine.
7 Hold the stretch and breathe for 30 seconds.
GLUTES
1 Stand facing the bike about 2-3 feet away and
place a hand on handlebar for stability.
2 Stand on one leg and rest the
other foot above the knee of your standing leg.
3 Flex the knee of your standing leg and allow your
hips to sink back.
4 Feel the stretch in the glutes area of the crossed
leg.
5 Hold the stretch and breathe for 30-60 seconds.
OUTER HIP
1 Stand facing the bike about 2-3 feet away and place
a hand on the bike for stability.
2 Stand on the outside leg (farthest from the bike) and
cross the other foot in front of your ankle.
3 Support most of your weight on the outside leg.
4 Push hip of supporting leg to the side and allow the
other hip to drop slightly.
5 Stretch should be felt along the length of the
iliotibial band of supporting leg.
6 Hold the stretch and breathe for 30-60 seconds.
STRETCHING (CONTINUED)