NordicTrack RW200 NTRW5914.1 User manual

Serial Number
Decal (under rail)
USER’S MANUAL
Model No. NTRW5914.1
Serial No.
Write the serial number in the space
above for reference.
www.nordictrack.com
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
To register your product and
activate your warranty today, go
to www.nordictrackservice.com/
registration.
For service at any time, go to
www.nordictrackservice.com.
Or call 1-800-TO-BE-FIT
(1-800-862-3348)
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–12 p.m. MT
Please do not contact the store.
ACTIVATE YOUR
WARRANTY
CUSTOMER CARE

2
NORDICTRACK is a registered trademark of ICON Health & Fitness, Inc.
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
HOW TO USE THE ROWER. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your rower before using your rower. ICON assumes
no responsibility for personal injury or property damage sustained by or through the use of this
product.
1. It is the responsibility of the owner to ensure
that all users of the rower are adequately
informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
3. Use the rower only as described in this
manual.
4. The rower is intended for home use only. Do
not use the rower in a commercial, rental, or
institutional setting.
5. Keep the rower indoors, away from moisture
and dust. Do not put the rower in a garage or
covered patio, or near water.
6. Place the rower on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 2 ft. (0.6 m) of clear-
ance around the rower.
7. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the rower at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the rower. Always wear athletic
shoes for foot protection.
10. The rower should not be used by persons
weighing more than 250 lbs. (113 kg).
11. Always keep your back straight while using
the rower; do not arch your back.
12. Do not release the row bar while the cord is
extended.
13. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.

UTS
4
all
STANDARD SERVICE PLANS

5
Thank you for selecting the new NORDICTRACK®
RW200 rower. Rowing is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The RW200 rower is designed to
let you enjoy this effective exercise in the convenience
and privacy of your home.
For your benefit, read this manual carefully before
you use the rower. If you have questions after reading
this manual, please see the front cover of this manual.
To he l p us as s i st yo u , not e t he pr o duc t m o del n u mbe r
and serial number before contacting us. The model
number and the location of the serial number decal are
shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
Folding Clamp
Rail Handle
Frame Handle Wheel
Footrest
Seat
Resistance Handle
Rail
Row Bar
BEFORE YOU BEGIN
Length: 7 ft. 3 in. (220 cm)
Width: 1 ft. 10 in. (56 cm)
Strap
Knob
Console
Adjustable Neck

6
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.
• Assembly requires the following tool(s):
one Phillips screwdriver
one adjustable wrench
To av o id da m a gin g p art s , do no t u se po w e r too l s.
ASSEMBLY
2. If there are shipping tubes (not shown) attached
to the rower, remove and discard the shipping
tubes and the hardware attaching them.
Withthehelpofasecondperson,pullthe
Rail (2) outward and rotate the Stabilizer (3)
downward.
2
3
1. Go to www.nordictrackservice.com/
registration on your computer and register
your product.
•activates your warranty
•saves you time if you ever need to contact
Customer Care
•allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
Customer Care (see the front cover of this
manual) and register your product.
1
2

7
3. Have a second person hold the Rail (2) dur-
ing this step.
AttachtheStabilizer(3)totheFrame(1)with
two M10 x 20mm Screws (61).
Then,holdtheRailHandle(34),pulltheRail(2)
outward, and rest the Rail on the floor.
61
3
4. Orient the Seat (23) as shown, and slide the
Seat Carriage (5) onto the Rail (2). 4
23
2
2
5
34
3
1

8
5. Slide the Seat (23) to the front of the Rail (2).
Next,attachaStop(32)toeachsideoftheRail
(2) with an M4 x 19mm Screw (69).
Then,attachtheRailCap(38)totheRail(2)
with two M4 x 19mm Screws (69).
6. While a second person holds the Console (75)
and the Upright (77) near the Frame (1), connect
the Upright Wire (84) to the Reed Switch Wire
(47). Insert the excess wire into the Frame.
Tip: Avoid pinching the wires. Attach
the Upright (77) to the Frame (1) with four
M8 x 35mm Screws (82); start all the Screws
before fully tightening them.
7. Identify the Right and Left Upright Covers (80,
81), and orient them as shown.
PresstheRightandLeftUprightCovers(80,81)
together around the Upright (77) and attach them
to the Upright with two M4 x 19mm Screws (69).
Then,inserttheKnob(78)intotheRightUpright
Cover (80) and tighten it into the Upright (77).
2
5
6
7
38
69
69
32
32
23
69
82
77
81
80
77
69
69
78
1
84
75
47
69
Avoid pinching
the wires

9
9. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included.
Place a mat under the rower to protect the floor.
8. The Console (75) can use four D batteries (not
included); alkaline batteries are recommended.
Do not use old and new batteries together or
alkaline, standard, and rechargeable batter-
ies together. IMPORTANT: If the Console has
been exposed to cold temperatures, allow
it to warm to room temperature before you
insert batteries. Otherwise, you may dam-
age the console displays or other electronic
components. Remove the screws and the
battery covers, insert batteries into the battery
compartments, and then reattach the battery
covers. Make sure to orient the batteries as
shown by the diagrams inside the battery
compartments.
To purchase an optional power adapter, call
the telephone number on the cover of this
manual. To avoid damaging the console,
use only a manufacturer-supplied regulated
power adapter. Plug one end of the power
adapter into the receptacle on the console; plug
the other end into an outlet installed in accor-
dance with all local codes and ordinances.
75
75
Screws
Screws
Battery
Covers
Battery
Covers
Receptacle
Receptacle
8

10
HOW TO ADJUST THE RESISTANCE
To vary the
intensity of your
exercise, you
can adjust the
resistance that
you feel when
you pull the row
bar. To increase
the resistance,
move the resis-
tance handle
toward the front
of the rower; to
decrease the
resistance, move the resistance handle toward the
rear of the rower.
HOW TO ADJUST THE FOOT PADS
First, sit on the seat and place your feet in the foot
pads.
Next, press the
footrest bracket,
slide the foot pad
to the desired
position, and
then release the
footrest bracket
so that the tab
engages a slot
in the foot pad.
Then, tighten the
strap over your foot.
Adjust the other foot pad in the same way. Make
sure to adjust both foot pads to the same position.
HOW TO ADJUST THE CONSOLE VIEWING ANGLE
To adjust the
console to the
desired viewing
angle, loosen
the knob in the
upright, move
the neck to the
desired angle,
and tighten the
knob; do not
hold or pull on
the console.
HOW TO FOLD AND STORE THE ROWER
The rower can be stored in a folded position to con-
serve space. Store the rower in a location where
children cannot tip it. Remove the batteries from the
console when storing the rower for extended periods of
time.
To store the rower, first slide the Seat (23) to the rear of
the Rail (2).
Next, hold and lift the Frame Handle (52) and the Rail
Handle (34), and tip the rower forward onto the Shields
(7, 8) and the Storage Feet (43).
Handle
Pad
Tab
Bracket
Knob
Neck
23
2
34
52
3
43
7, 8
HOW TO USE THE ROWER

11
Then, pull the Rail Handle (34) inward until the Folding
Clamp (35) engages the bar on the Stabilizer (3).
To un f old t h e r owe r, f i rst p l a ce y o u r foo t o n a Sta b ili z e r
Foot (41) and pull the Rail Handle (34) outward to dis-
engage the Folding Clamp (35).
Then, hold the Rail Handle (34) and the Frame Handle
(52), pull the Rail Handle outward, and lower the Rail
(2) to the floor.
HOW TO MOVE THE ROWER IN THE UNFOLDED
POSITION
Stand behind
the rower and lift
the rail until the
rower will roll on
the wheels. Then,
carefully move
the rower to the
desired location,
and lower the rail
to the floor. Do
not hold or pull
on the console
when moving the rower.
HOW TO MOVE THE ROWER IN THE FOLDED
POSITION
See HOW TO FOLD AND STORE THE ROWER on
page 10, and fold the rower. Then, hold the frame
handle, place your foot on a stabilizer foot, and tip the
rower until it will roll on the wheels. Carefully move the
rower to the desired location, and then tip it into the
storage position. Do not hold or pull on the console
when moving the rower.
52
41
41
35
2
3
34
Lift
here
Handle
Place
your foot
here

12
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are above
your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.

13
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
When you use the manual mode, the console will
provide continuous exercise feedback.
The console also offers a selection of preset workouts.
Each preset workout automatically prompts you to
maintain a target watts output as it guides you through
an effective workout.
You can even connect your MP3 player or CD player
to the console sound system and listen to your favorite
music or audio books while you exercise.
To use the manual mode, see page 14. To use
the sound system, see page 15. To use a preset
workout, see page 16.
Note: Before using the console, make sure that
batteries are installed (see assembly step 8 on page
9). If there is a sheet of plastic on the display,
remove the plastic.
CONSOLE DIAGRAM

14
HOW TO USE THE MANUAL MODE
1. Turn on the console.
To tu r n on th e c o nso l e, pr e ss th e O n/R e s et bu t ton
on the console or simply begin rowing.
The displays will turn on and the console will be
ready for use.
2. Select the manual mode.
When you turn on the con-
sole, the manual mode will
be selected automatically.
If you have selected a
workout, reselect the man-
ual mode by pressing the
Watts Workouts or Calorie
Workouts button repeatedly
until zeros appear in the
displays.
3. Adjust the resistance to the desired level.
See HOW TO ADJUST THE RESISTANCE on
page 10 and adjust the resistance of the rower to
the desired level.
4. Follow your progress with the displays.
As you exercise, the following display modes will
provide instant exercise feedback:
Calories—This mode shows the approximate
number of calories you have burned during your
workout.
Distance—This mode shows the distance, in
meters, you have rowed during your workout.
Strokes—This mode shows the number of rowing
strokes you have completed during your workout.
Strokes Per Minute (SPM)—This mode shows the
number of rowing strokes you are completing per
minute.
Time—This mode shows the elapsed time. During
a preset workout, this mode shows the time
remaining in the workout instead of the elapsed
time.
Watts—This mode shows your approximate power
output in watts.
Watts meter—This mode
shows a visual representa-
tion of your power output in
watts. As you increase or
decrease your power output,
bars will appear or disappear
in the watts meter.
Note: During a preset workout, this mode shows a
target watts zone for each segment of the workout.
Scan—This mode shows the watts, strokes per
minute, time, distance, and strokes modes for a
few seconds each in a repeating cycle.
The display modes will appear in the following
displays:
Upper display—This display
will show the watts mode and
the strokes per minute mode.
Center display—This dis-
play will show the time mode,
the distance mode, and the
strokes mode.
Lower display—This display
will show the calories mode.
The scan mode will be selected automatically when
you turn on the console.
To view the watts, strokes per minute, time, dis-
tance, or strokes mode for continuous display,
press the Priority Display button repeatedly until
the desired mode is shown in the display.

15
To return to the scan mode,
press the Priority Display but-
ton repeatedly until the word
SCAN appears in the center
display.
To reset the displays to zero, press the On/Reset
button.
Change the volume level of
the console by pressing the
Vol increase and decrease
buttons.
5. When you are finished exercising, the console
will turn off automatically.
If the row bar does not move for a few seconds, the
console will pause.
The console has an auto-off feature. If the row bar
does not move and the console buttons are not
pressed for a few minutes, the power will turn off
automatically to save the batteries.
HOW TO USE THE SOUND SYSTEM
To pl a y mus i c o r aud i o boo k s thr o ugh t h e c ons o le
sound system while you exercise, plug a 3.5 mm male
to 3.5 mm male audio cable (not included) into the jack
on the console and into a jack on your MP3 player,
CD player, or other personal audio player; make sure
that the audio cable is fully plugged in. Note: To
purchase an audio cable, see your local electronics
store.
Next, press the play button on your personal audio
player. Adjust the volume level using the Vol increase
and decrease buttons on the console or the volume
control on your personal audio player.

16
HOW TO USE A PRESET WORKOUT
1. Turn on the console.
To tu r n on th e c o nso l e, pr e ss th e O n/R e s et bu t ton
on the console or simply begin rowing.
The displays will turn on and the console will be
ready for use.
2. Select a preset workout.
To select a preset workout,
press the Watts Workouts
or Calorie Workouts button
repeatedly until the num-
ber of the desired workout
appears in the lower display.
The duration of the workout will appear in the
center display.
Note: Profiles of the preset workouts are printed on
the console.
3. Adjust the resistance to the highest level.
See HOW TO ADJUST THE RESISTANCE on
page 10 and adjust the resistance to the highest
level by moving the resistance handle toward the
front of the rower.
IMPORTANT: If you do not adjust the resistance
to the highest level, the watts and calories feed-
back will not be as accurate.
4. Start the workout.
Press the Start button or begin rowing to start the
workout.
Each workout is divided into one-minute segments.
A watts target is programmed for each segment.
Note: The same watts target may be programmed
for consecutive segments.
At the end of each segment of the workout, a
series of tones will sound.
The watts target zone
will be shown in the
watts target meter in
the upper display. The
space between the
flashing bars represents
the watts target for the
segment; the solid bars
represent your actual watts output.
As you exercise, keep your watts output within
the watts target zone for the current segment by
adjusting your rowing strokes.
IMPORTANT: The watts target is intended only
to provide motivation. Make sure to row in a
manner that is comfortable for you.
If you stop rowing for several seconds, a series of
tones will sound and the workout will pause.
To restart the workout, press the Start button or
simply resume rowing. The workout will continue
until the last segment of the workout ends.
5. Follow your progress with the displays.
See step 4 on page 14.
6. When you are finished exercising, the console
will turn off automatically.
See step 5 on page 15.
Target
Zone

17
FCC INFORMATION
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, try to correct the interference by one or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and the receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV technician for help.
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to
computer or peripheral devices. Changes or modifications not expressly approved by the party respon-
sible for compliance could void the user’s authority to operate this equipment.

18
MAINTENANCE
Inspect and tighten all parts of the rower regularly.
Replace any worn parts immediately.
To cl e an th e r o wer, use a da m p c lo t h a nd a sm a ll
amount of mild detergent. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
For best results, clean the rail, the seat carriage, and
the carriage rollers daily.
CONSOLE TROUBLESHOOTING
Most console problems are the result of low batteries;
for replacement instructions, see assembly step 8 on
page 9.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.
To ad j ust t h e r eed s w itc h , you m u st re m o ve th e
resistance handle and the right and left shields as
described below.
See the EXPLODED DRAWING on page 23.
Remove the six M4 x 10mm Screws (70) and then
gently remove the Resistance Handle (9).
Next, remove the four M4 x 19mm Screws (69) and the
ten M4 x 16mm Screws (68) from the Right and Left
Shields (7, 8). Then, gently remove the Right and Left
Shields.
Locate the Reed Switch (47). Turn the Left Fan (4) until
a Magnet (85) is aligned with the Reed Switch. Loosen,
but do not remove, the two indicated M4 x 19mm
Screws (69). Slide the Reed Switch slightly closer to or
away from the Magnet, and then retighten the Screws.
Turn the Left Fan (4) so that the Magnet (85) passes
the Reed Switch (47) repeatedly. Repeat these actions
until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach
the parts that you removed.
4
69
85
47
MAINTENANCE AND TROUBLESHOOTING

19
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To fi n d the p r o per i n ten s ity l e vel , f i nd yo u r age a t t he
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
HOW TO MEASURE YOUR HEART RATE
To me a sur e y o ur he a rt
rate, exercise for at least
four minutes. Then, stop
exercising and place
two fingers on your
wrist as shown. Take a
six-second heartbeat
count, and multiply the
result by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140
beats per minute.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise; never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To ma i nta i n o r imp r ove y o ur co n dit i o n, co m ple t e thr e e
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week,
if desired. Remember, the key to success is to make
exercise a regular and enjoyable part of your everyday
life.
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
EXERCISE GUIDELINES

20
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward
you and rest it against the inner thigh of your extended leg. Reach
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and
groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back foot
flat on the floor. Bend your front leg, lean forward and move your
hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times
for each leg. To cause further stretching of the achilles tendons,
bend your back leg as well. Stretches: Calves, achilles tendons and
ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks
as possible. Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
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