Activeforever The Original Backnobber II - Manual (Page 31)

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Standing Hamstring Stretch
Stand with one foot firmly on the
ground and place the other foot
(heel) upon a flat, firm surface no
higher than hip level. With both
hands reach towards your ankle as
far as is comfortable. Hold for 20
seconds.
Quadriceps Stretch
Holding onto a firm surface with one
hand, grasp the opposite ankle and pull
foot behind the body.
Hold for 20 seconds.
Feel an easy
stretch in the
front of the
thigh.
Calf Stretch
Stand a few feet from a wall or fixed support.
Place one foot forward and bend at the knee.
Straighten the other leg behind your body, with
the heel firmly on the ground. While pushing
against the wall with your hands, slowly lean
towards the wall. Hold for 20 seconds and
repeat with the opposite leg.