Life Gear 97960 User manual

2008, July
MOTION CAPTURE ELEVATION
MODEL#97960
OWNER'S MANUAL

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TABLE OF CONTENTS
ONE YEAR LIMTED WARRANTY
LifeGear Inc. warrants to the original purchaser that this product is free from defects in material and workmanship when used for the purpose
intended, under the conditions that it has been installed and operated in accordance with LifeGear's Owner's Manual. LifeGear's obligation under
this warranty is limited to replacing or repairing, free of charge, any parts which may prove to be defective under normal home use. This warranty
does not include any damage caused by improper operation, misuse or commercial application.
From the date of purchase, the frame is warranted to be free from defects for 1 (one) year. This warranty is extended only to the original owner
and is not transferable. When ordering replacement parts please have the following information ready:
1. Owner's Manual
2. Model Number
3.Description of Parts
4.Part Number
5.Date of Purchase
WARRANTY 1
SAFETY INSTRUCTIONS 2
OVERVIEWDRAWING 4
PARTS LIST 5
HARDWARE PACKING LIST 7
ASSEMBLY INSTRUCTIONS 8
FOLDINGUP& SETTING DOWNTHETREADMILL 9
COMPUTER OPERATION 10
TROUBLE SHOOTINGGUIDE 14
RUNNINGBELTADJUSTMENT
ANDLUBRICATION 15
WARM UPAND COOLDOWN ROUTINE 16

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SAFETY INSTRUCTIONS
Basic precautions should always be followed, including the following safety instructions when using this treadmill: Read all
instructions before using this treadmill.
DANGER: To reduce the risk of electric shock, please read the following:
zAlways unplug the treadmill from the electrical outlet immediately after using and befor cleaning, assembling, or servicing.
NOTE: Failure to follow these instructions may lead to personal injury and cause damage to the treadmill.
WARNING: To reduce the risk of burns, fire, electric shock or injury to any persons, please read the following:
zNever leave the treadmill unattended when plugged in. Disconnect by turning off the master power switch, and unplugging from
outlet when not in use and before putting on or taking off parts.
zUse this appliance only for its intended use as described in this manual. Do not use attachments not recommended by the
manufacturer.
zNever operate this treadmill if it has a damaged cord or plug, or if it is not working properly. If it has been dropped or damaged, or
been exposed to water, return the appliance to a service center for examination and repair.
zDo not attempt any maintenance or adjustments other than those described in this manual. Should any problems arise, discontinue
use and consult an Authorized Service Representative.
zNever operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and the like.
zDo not use the treadmill outdoors.
zDo not pull the treadmill by its power cord or use the cord as a handle.
zKeep children and pets away from the equipment while in use. This machine is designed for adults only.
zDo not operate where aerosol (spray) products are being used or where oxygen is being administered.
zKeep Dry - do not operate in a wet or moist condition. Save these instructions.
zDo not operate the treadmill near a blanket. Excessive heating can occur and cause fire, electrical shock, or injury to user.
zKeep electrical cord away from heated surfaces.
zNever insert any object into any opening.
zKeep the treadmill on a solid, level surface with the minimum safety area clearance of 2000mm x 1000mm of the treadmill. Be sure
the area around the treadmill remains clear during use and has adequate clearance.
zThis treadmill is for household use only.
zWear comfortable and suitable clothing when using the treadmill. Do not use the treadmill barefoot, in only socks or in sandals,
always wear athletic shoes. Never wear loose clothing because it could run the risk of getting caught in the treadmill.
zOnly one person should be on the treadmill while in use.
zAlways hold on to the handrails while using the treadmill.

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zAlways make sure the storage latch is in place when folding and moving the treadmill.
zDo not leave children who are under 12 year-old unsupervised near or on the treadmill.
zIf the supply cord is damaged, it must be replaced by the manufacture, its service agent or similarly qualified persons in order to avoid a
hazard.
zThis appliance is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities, or lack of
experience and knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible
for their safety. Children should be supervised to ensure that they do not play with the appliance.
zPull up the Safety Tether Key for emergency stop. Reinstall the Safety Tether Key onto the Computer Console. Press the START/STOP
button to begin exercise again.
Note: It is the obligation of the owner to review and explain these safety precautions to all users of this treadmill.
WARNING: Connect the treadmill to a properly grounded outlet only.
SAVE THESE INSTRUCTIONS
This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current
reducing the risk of electric shock. * This treadmill is equipped with a cord having equipment grounding connector and a
grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance
with all local codes and ordinances.
DANGER: Improper connection of the treadmill grounding connector can result in the risk of electric shock. Check with a qualified
electrician, if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the treadmill. If it
will not fit your outlet, have a properly grounded outlet installed by a qualified electrician.
This product is for use on a nominal 220 volt circuit and has a grounding plug. Make sure that the product is connected to an outlet
having the same configuration as the plug.
zThis unit must be plugged into a nominal 220 volt 50/60 hz, which has a grounding.
zKeep hands clear of all moving parts. Never place hands, feet under the treadmill.
zDo not use the treadmill on a carpet that is greater than 1/2 inch in height.
zBefore using the treadmill, check that the running belt is aligned and centered on the treadmill bed and all visible fasteners on the
treadmill are sufficiently tightened and secure.
WARNING: Before beginning any exercise program consult your physician. This is especially important for the
persons who are over 35 years old or who have pre-existing health problems. Read all instructions before using any fitness equipment.
We assume no responsibility for personal injury or property damage sustained by or through the use of this product. Do not operate this
exercise equipment without properly fitted guards, as the moving parts can present a risk of serious injury to young children.
CAUTION: Read all instructions carefully before operating this product. Retain this Owner's Manual for future reference.
SAFETY INSTRUCTIONS

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OVERVIEWDRAWING

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Part # Description Quantity Part # Description Quantity
001 Main Frame 1
002 Stabilizer 1
003 End Cap for Stabilizer 2
004 Adjustable Pad (M8) 2
005 Wheel 2
006 Running Belt 1
007 Running Deck 1
008 Front Roller 1
009 Rear Roller 1
010 Motor 1
011 Motor Bracket 1
012 Wheel Cap(Ø 52xØ8.5x23mm) 2
013 Spacer (Ø 25xØ12.1x30.5mm) 2
014 Wire Cap 1
015 Belt 180J5 1
016 Lift Motor 1
017 Power Control Board 1
018 Switch, AC Power (KB97) 1
019 Power Cord (1900mm) 1
020 Fuse Box (10A) 1
021 Wire Cap 1
022 Sensor Cable I (850 mm.) 1
023 Sensor Cable II (1100 mm.) 1
024 Sensor Cable III (850 mm.) 1
025 Computer Knob (M5) 4
026 Sensor (7R26-17F) 1
027 Bracket for Sensor 1
028 Incline Bracket 1
029 Incline Button w/Wire
and Hand Pulse 1
030 Spacer (Ø 14xØ10.5x5.5mm) 2
031 Deck Bumper 10
032 End Cap ( 25x50) 2
033 Side Rail (1083mm) 2
034R Rear Cap (Right) 1
034L Rear Cap (Left) 1
035 Dust Cover 1
036 Binding Wire Plate 20x20x7 4
037R Handlebar Support (Right) 1
037L Handlebar Support (Left) 1
038 Handlebar 1
039 FoamGrip(Ø30xØ37x410) 2
040 Speed Button w/Wire
and Hand Pulse 1
041 Tapping Screw (ST3x20mm) 4
042 End Cap for Handlebar 2
043 Computer 1
044 Safety Tether Key 1
045 Safety Tube A 1
046 Bushing 1
047 Spring Knob 1
048 Safety Tube B 1
049 Square End Cap ( 25.4) 1
050 Square End Cap ( 20) 1
051 Spacer (Ø 12xØ8.5x12mm) 2
052 Spring Washer (M8) 16
PARTS LIST

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053 Hex Socket Head Cap Bolt (M8x48mm) 2
054 Nylon Nut (M6) 10
055 Tapping Screw (M4x16mm) 11
056 Bolt (M6x33mm) 10
057 Bolt (M8x60mm) 2
058 Bolt (M8x40mm) 2
059 Hex Socket Button Head Cap Bolt
(M8x40mm) 2
060 Nylon Washer (M8) 2
061 Nylon Nut (M8) 9
062 Bolt (M8x35mm) 1
063 Bolt (M10x35mm) 4
064 Nylon Nut (M10) 3
065 Screw (M4x50mm) 4
066 Bolt (M8x12mm) 2
067 Bolt (M10x100mm) 2
068 Bolt (M4x12) 5
069 Nylon Nut (M4) 3
070 Bolt (M8x16mm) 12
071 Bolt (M10x55mm) 1
072 Washer (Ø 18xØ16x1.5) 10
073 Washer (Ø 4.2xØ12x0.8) 4
074 Washer (Ø 10.5xØ21x1.8) 4
075
076 Bolt (M4x18mm) 2
077 Wire for Fuse Box (CM-125) 1
078 Cable Switch/PCB (CM-90) 1
079 Gas Spring 1
Part # Description Quantity Part # Description Quantity
PARTS LIST

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25 Computer Knob (M5)--------------------------------------------------------------------------------4
52 Spring Washer (M8)----------------------------------------------------------------------------------------12
70 Bolt (M8x16mm) ------------------------------------------------------------------------------------12
72 Washer (Ø18xØ16x1.5)----------------------------------------------------------------------------6
Part # Description Quantity
HARDWARE PACKING LIST
Allen Wrench/Screwdriver
1 PC Allen Wrench
1 PC

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Step 1
Connect the Sensor Cable II (23) from the Right Handlebar Support (37R) to the Sensor Cable
III (24) from the Stabilizer (2). Attach the Right and Left Handlebar Supports (37R, 37L) to the
Stabilizer (2) with six M8 Spring Washers (52) and M8x16mm Bolts (70).
Step 2
Connect the Sensor Cable I (22) from the Handlebar (38) to the Sensor Cable II (23) from the
Right Handlebar Support (37R). Attach the Handlebar (38) onto the Right and Left Handlebar
Supports (37R, 37L) with six Ø18xØ16x1.5 Washers (72), M8 Spring Washers (52), and
M8x16mm Bolts (70).
Step 3
Connect the Incline Wires (29), Sensor Cable I (22), and Speed Wires (40) to the wires that
come from the Computer (43). Then attach the Computer (43) onto the Handlebar (38) with four
M5 Computer Knobs (25). Finally, install the Safety Tether Key (44) onto the Computer (43).
ASSEMBLY INSTRUCTIONS
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37L
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37L
37L
1
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3

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FOLDING UP & SETTINGDOWN THE TREADMILL
Folding Up the Treadmill
Place two hands on the rear end of deck and then lift the deck up from the rear of treadmill until the Spring Knob "pops" down into
the locked position. (See diagrams A and B.) Check the Spring Knob is "pop" down into the locked position before moving the
treadmill.
Setting Down the Treadmill:
Place one hand on the rear end of deck and the other hand to pull the Spring Knob. (See diagram C.) Then lower the deck down.
TO PREVENT INJURY PLEASE MAKE SURE YOU HAVE A FIRM HOLD WHEN LIFTING UP OR SETTING DOWN THE DECK.
B
A
C

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COMPUTER OPERATION
Quick Start:
Press Master Power Switch that is located at the front of the treadmill to ON position. Before beginning a workout session ensure
that the Safety Tether Key is properly installed onto the Computer Console and the Safety Clip is securely attached to an article of
your clothing. Always begin the treadmill standing on the side rails, not on the running belt. The split window of TIME will display
the clock setting. To set Hour first, press FAST or SLOW button to set hour and then press PAUSE/ENTER button the Minute is
blinking for setting, press FAST or SLOW button to set minute. The computer display will quit set up mode in 6 seconds if not
pressing any button. After setting up is done, the computer will display training mode. Press START/STOP button, the running belt
starts moving with the speed at 0.8km/h. The split window of TIME will display your elapsed workout time. The split window of
DISTANCE will display the accumulative distance traveled during workout. The split window of CALORIES will display the total
accumulated calories burned during workout. The split window of PULSE will display your current heart rate figures in 4-5 seconds
after you hold both two hands on handlebar grip sensors during exercise. To ensure the pulse readout is more precise, please
always hold on to the handlebar grip sensors with two hands instead of just with one hand only when you try to test your heart rate
figures. You may press FAST or SLOW button on the computer console or handlebar to increase or decrease the running speed
during exercise. The speed range is from 0.8km/h to 16km/h. The split window of SPEED will display the current running speed.
You may also press INCLINE UP or DOWN button on the computer console or handlebar to increase or decrease the incline level.
Each increment or decrement is 1 level. The incline adjustment available range is from level 0 to 15. The split window of INCLINE
will display the value of incline. During training, you may press PAUSE/ENTER button to pause the treadmill running at any time,
press START/STOP button to start the treadmill running again. You may also press START/STOP button to stop the treadmill
running during exercise, or pull up the safety tether key to stop the treadmill running.

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COMPUTER OPERATION
Button Functions:
START/STOP: To start or stop training.
PAUSE/ENTER: To pause the treadmill running. To confirm the clock setting. To confirm the setting for user’s gender, age, height,
and weight in body fat program mode.
MODE: To select each function (time, distance, or calories) for target presetting. To select the body fat program mode.
PROGRAM: To select training program from P1, P2, P3, P4, P5, to Manual.
FAST: To make upward adjustment for presetting target training time, distance, or calories in Manual mode. To make upward
adjustment for presetting target training time in program mode. To make upward adjustment for setting hour and minute for
clock setting. To make upward adjustment for setting gender, age, height, and weight of user in body fat program mode.
Speed adjustment during all training period on different training mode.
SLOW: To make backward adjustment for presetting target training time, distance, or calories in Manual mode. To make backward
adjustment for presetting target training time in program mode. To make backward adjustment for setting hour and minute
for clock setting. To make backward adjustment for setting gender, age, height, and weight of user in body fat program
mode. Speed adjustment during all training period on different training mode.
INCLINE UP: To increase the incline level on different training mode.
INCLINE DOWN: To decrease the incline level on different training mode.
Computer Functions:
TIME: Displays your elapsed workout time in minutes and seconds. Press START/STOP button, the running belt starts moving with
the speed at 0.8km/h. You may press FAST or SLOW button on the computer console or handlebar to increase or decrease
the running speed during exercise. You may also press INCLINE UP or DOWN button on the computer console or handlebar
to increase or decrease the incline level. Time starts counting up from 0:00 to 99:59 per 1 second increment. You may also
preset target time in Manual mode when the Manual LED is on before training. Press the MODE button to select TIME mode
when it is flash and then press FAST or SLOW button to preset target time. Each increment is 1 minute. The preset target
time range is from 5:00 to 99:00 minutes. Once you preset target time, press START/STOP button, the running belt starts
moving with the speed at 0.8km/h. You may press FAST or SLOW button on the computer console or handlebar to increase
or decrease the running speed during exercise. When the preset target time counts down to 0:00, the computer will begin
beeping to remind you. The running speed will decelerate half of original speed. The split window of TIME will countdown
from 2:30 minutes to 0:00. The computer is enter into cool down mode. When time counts down to 0:00, the running belt will
stop automatically.

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COMPUTER OPERATION
SPEED: Display the current running speed from the minimum 0.8km/h to the maximum 16km/h. You may also press FAST or SLOW
button on the computer console or handlebar to speed up or down your running speed during exercise.
DISTANCE: Displays the accumulative distance traveled during workout. Press START/STOP button, the running belt starts moving
with the speed at 0.8km/h. You may press FAST or SLOW button on the computer console or handlebar to increase or
decrease the running speed during exercise. You may also press INCLINE UP or DOWN button on the comput console
handlebar to increase or decrease the incline level. Distance starts counting up. You may also preset target distance in
Manual mode when the Manual LED is on before training. Press MODE button to select DISTANCE mode when it is
flash and then press FAST or SLOW button to preset target distance. Each increment is 0.1km. The preset target
distance range is from 0.50 to 99.00km. Once you preset target distance, press START/STOP button, the runningbelt
starts moving with the speed at 0.8km/h. You may press FAST or SLOW button on the computer console or handlebar
to increase or decrease the running speed during exercise. When the preset target distance counts down to 0, the
computer will begin beeping to remind you. The running speed will decelerate half of original speed. The split window
of TIME will countdown from 2:30 minutes to 0:00. The computer is enter into cool down mode. When time counts
down to 0:00, the running belt will stop automatically.
CALORIES: Displays the total accumulated calories burned during workout. Press START/STOP button, the running belt starts
moving with the speed at 0.8km/h. You may press FAST or SLOW button on the computer console or handlebar to
increase or decrease the running speed during exercise. You may also press INCLINE UP or DOWN button on the
computer console or handlebar to increase or decrease the incline level. Calorie starts counting up. You may also
preset target calories in Manual mode when the Manual LED is on before training. Press MODE button to select
CALORIES mode when it is flash and then press FAST or SLOW button to preset target calories. Each increment is 10
calories. The preset target calories range is from 20 to 9990 calories. Once you preset target calories, press START/STOP
button, the running belt starts moving with the speed at 0.8km/h. You may press FAST or SLOW button on the
computer console or handlebar to increase or decrease the running speed during exercise. When the preset target
calories count down to 0, the computer will begin beeping to remind you. The running speed will decelerate half of
original speed. The split window of TIME will countdown from 2:30 minutes to 0:00. The computer is enter into cool
down mode. When time counts down to 0:00, the running belt will stop automatically.
INCLINE: Display the incline level of treadmill. The initial level is 0. The incline adjustment available range is from level 0 to 15.
You may press INCLINE UP or DOWN button on the computer console or handlebar to increase or decrease the incline
level during exercise.

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COMPUTER OPERATION
PULSE: The computer will display your current heart rate figures in 4-5 seconds after you hold both two hands on handlebar grip
sensors during exercise. To ensure the pulse readout is more precise, please always hold on to the handlebar grip sensors
with two hands instead of just with one hand only when you try to test your heart rate figures.
TRAINING IN BODY FAT PROGRAM MODE:
You may test your body fat in Manual mode when the Manual LED is on. Press MODE button to select the BODY FAT program mode.
The split window of INCLINE will flash for setting user's gender. The initial gender is male (Ma). FE indicates female and Ma indicates
male. Press FAST or SLOW button to set user's gender. Press PAUSE/ENTER button, the split window of CALORIES will flash for
setting user's age. The initial preset age is 25 year-old. Press FAST or SLOW button to set user's age. The age range is from 10 to
80 year-old. Press PAUSE/ENTER button, the split window of DISTANCE will flash for setting user's height. The initial preset height is
176 cm. Press FAST or SLOW button to set user's height. The height range is from 140 to 250 cm. Press PAUSE/ENTER button, the
split window of TIME will flash for setting user's weight. The initial preset weight is 56 kg. Press FAST or SLOW button to set user's
weight. The weight range is from 30 to 200 kg. Press PAUSE/ENTER button to confirm the values and then you hold both two hands
on handlebar grip sensors in a few seconds, the split window of SPEEDwill display your body fat figures and the split window of PULSE
will display you current heart beats per minute.
TRAINING IN PROGRAM MODE:
This computer system offers 5 programs. Install the safety tether key onto the computer console and then turn on the Master Power,
the Manual LED will flash and then press PROGRAM button to select training programs from P1 to P5. The indicate LED will light up.
the split window of TIME will flash for presetting training program time. The initial preset training program time is 30:00 minutes. Press
FAST or SLOW button to preset training program time. The preset training program time range is from 5:00 to 99:00 minutes. Press
START/STOP button to start exercise, time starts counting down from preset program time to 0:00 per 1 second backward. Running
speed will change according to the program graphic automatically. During exercise, running speed can be adjusted by pressing FAST
or SLOW button. You may also press INCLINE UP or DOWN button to increase or decrease the incline level during exercise. When
the preset program time counts down to 0:00, the computer will begin beeping to remind you. The running speed will decelerate half
of original speed. The split window of TIME will countdown from 2:30 minutes to 0:00. The computer is enter into cool down mode.
When time counts down to 0:00, the running belt will stop automatically.
NOTE: When the exercise is stop, and all buttons are not operated for over 4 minutes, the computer display shows up the
clock time and room temperature that is called sleep mode. At the moment, other functions are off. All previous preset
data and training data are kept, and show up when any button is pressed or exercising starts again in the sleep mode.

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CARE, MAINTENANCE & TROUBLE SHOOTINGGUIDE
WARNING: To prevent electrical shock, please turn off and unplugged the treadmill before cleaning or routine maintenance.
CLEANING
The treadmill can be cleaned with a soft cloth and mild detergent. Do not use abrasives or solvents. Be careful not get excessive
moisture on the display panel as this might cause an electrical hazard or electronics to fail. Please keep the treadmill, specially, the
console, out of direct sunlight to prevent screen damage.
STORAGE
Store the treadmill in a clean and dry environment. Ensure the master power switch is off and is at the off position and the power
plug is un-plugged from the electrical wall outlet.
TROUBLE SHOOTING GUIDE
Problem
Adjust running belt tension.
1. Put the power plug into the electrical
wall outlet.
2. Install the safety tether key.
3. Reset or have an electrician replace
the breaker in home.
4. Wait five minutes and then press the
switch back in.
Running belt hesitates
When stepped on.
Running belt slips.
1. Not plugged in.
2. Safety tether key not installed.
3. House circuit breaker tripped.
4. Treadmill circuit breaker tripped.
Running belt is off centered.
Treadmill will not start.
Corrections
Potential Cause
Running belt not tight enough.
1. Not enough lubrication applied
onto the running deck.
2. Running belt too tight.
Running belt tension not even
across the rear roller. Center the running belt.
1. Apply silicone lubricant.
2. Adjust running belt tension.

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RUNNING BELT ADJUSTMENT & LUBRICATION
Running Belt Adjustment:
The running belt is adjusted at the factory; it may come loose during transportation and from use. After prolong use of running, the
belt will stretch out. If the running belt is shifting to the left, turn on the main power switch of treadmill and let the running belt run
at the speed of 2~3 km/h. Using the hex key provided, turn the left rear roller adjustment bolt 1/4 turn in the clockwise direction.
You should see the belt start to correct itself by moving back toward the center. Repeat the above procedure until the running belt
is centered. If the running belt is shifting to the right, turn on the main power switch of treadmill and let
the running belt run at the speed of 2~3 km/h. Using the hex key provided, turn the right rear roller
adjustment bolt 1/4 turn in the clockwise direction. You should see the belt start to correct itself by
moving back toward the center. Repeat the above procedure until the running belt is centered. If the
running belt is slipping during use, turn off and unplugged the treadmill. Using the hex key provided,
turn both left and right rear roller adjustment bolts 1/4 turn in the clockwise direction for the same
distance, turn on the main power switch of treadmill and let the running belt run at the speed of 2~3
km/h. You should now walk on to the running belt to determine if the running belt is still slipping.
Repeat the above procedure until the running belt is not slipping.
Lubrication
The treadmills have already been spread with "Silicone Oil" in advance before leaving the
manufacturing plant. Silicone oil is without volatility and has gradually permeated through the running
belt. There will be no need to re-spread the oil in normal circumstances.
To maintain the running belt, we have included a small bottle of "Silicone Oil". "Silicone Oil" may be
re-spread once the resistance has been increased and the running belt starts rubbing against the
running deck. To hold open the running belt from two sides, apply the silicone oil with an even motion
on the center of the running deck. Allow the silicone oil to 'set' for one minute before using the
treadmill.
Attention: Only use "Silicone Oil" lubricants for this equipment. In addition, do not add any other
oil ingredient; otherwise the treadmill will bedamaged. Do not over-lubricate the walking board.
Excess lubricant should be wiped off with a clean towel.

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WARM UP AND COOLDOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down. Do the entire program at least two to three
times a week, resting for a day between workouts. After several months you can increase your workouts to four or five times per
week.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via your heart and lungs. Aerobic exercise
improves the fitness of your lungs and heart. Aerobic fitness is promoted by any activity that uses your large muscles eg: legs, arms
and buttocks. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.
The WARM-UP is an important part of any workout. It should begin every session to prepare your body for more strenuous exercise
by heating up and stretching your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.
COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles.
HEAD ROLLS
Rotate your head to the right for one count,
feeling the stretch up the left side of your neck,
then rotate your head back for one count,
stretching your chin to the ceiling and letting
your mouth open. Rotate your head to the left for
one count, then drop your head to your chest for
one count.
SHOULDER LIFTS
Lift your right shoulder toward your ear for one
count. Then lift your left shoulder up for one
count as you lower your right shoulder.

17
WARM UP AND COOLDOWN ROUTINE
SIDE STRETCHES
Open your arms to the side and lift them until
they are over your head. Reach your right arm
as far toward the ceiling as you can for one
count. Repeat this action with your left arm.
QUADRICEPS STRETCH
With one hand against a wall for balance,
reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts and repeat with
left foot.
INNER THIGH STRETCH
Sit with the soles of your feet together and
your knees pointing outward. Pull your
feet as close to your groin as possible.
Gently push your knees toward the floor.
Hold for 15 counts.

18
WARM UP AND COOLDOWN ROUTINE
TOE TOUCHES
Slowly bend forward from your waist, letting
your back and shoulders relax as you stretch
toward your toes. Reach as far as you can
and hold for 15 counts.
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your left foot
against your right inner thigh. Stretch toward your
toe as far as possible. Hold for 15 counts. Relax
and then repeat with left leg.
CALF/ACHILLES STRETCH
Lean against a wall with your left leg in front of the right
and your arms forward. Keep your right leg straight and
the left foot on the floor; then bend the left leg and lean
forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.

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