Pro-Form 200 Zlx Bike User manual

USER'S MANUAL
Serial Number
Decal
Model No. PFEVEX73108.1
Serial No.
Write the serial number in the
space above for reference.
QUEST ONS?
If you have questions, or if there are
missing parts, please contact us:
UK
Call: 08457 089 009
From reland: 053 92 36102
Website: www.iconsupport.eu
E-mail: [email protected]
Write:
CON Health & Fitness, Ltd.
c/o H Group PLC
Express Way
Whitwood, West Yorkshire
WF10 5QJ
UK
AUSTRAL A
Call: 1-800-237-173
E-mail:
[email protected]
CAUT ON
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference. www.iconeurope.com

2
TABLE OF CONTENTS
WARNINGDECA P ACEMENT ..............................................................2
IMPORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
ASSEMB Y ...............................................................................5
HOWTOUSETHEEXERCISEBIKE .........................................................11
MAINTENANCEANDTROUB ESHOOTING ...................................................17
EXERCISEGUIDE INES ...................................................................19
PART IST ..............................................................................22
EXP ODEDDRAWING ....................................................................23
ORDERINGREP ACEMENTPARTS ..................................................BackCover
RECYC INGINFORMATION.........................................................BackCover
PROFORM is a registered trademark of ICON IP, Inc.
WARN NG DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). f 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.

3
WARN NG: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise bike before using your exercise bike.
CON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. 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.
2. Use the exercise bike only as described in
this manual.
3. t is the responsibility of the owner to ensure
that all users of the exercise bike are ade-
quately informed of all precautions.
4. The exercise bike is intended for home use
only. Do not use the exercise bike in a com-
mercial, rental, or institutional setting.
5. Keep the exercise bike indoors, away from
moisture and dust. Do not put the exercise
bike in a garage or covered patio, or near
water.
6. Place the exercise bike on a level surface
with at least 2 ft. (0.6 m) of clearance around
the exercise bike. To protect the floor or
carpet from damage, place a mat under the
exercise bike.
7. nspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the exercise bike at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise bike. Always wear
athletic shoes for foot protection.
10. The exercise bike should not be used by
persons weighing more than 265 lbs.
(120 kg).
11. The pulse sensor is not a medical device.
Various factors, including the user's move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
12. The exercise bike does not have a free
wheel; the pedals will continue to move until
the flywheel stops. Reduce your pedaling
speed in a controlled way.
13. Always keep your back straight while using
the exercise bike; do not arch your back.
14. Over exercising may result in serious injury
or death. f you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
MPORTANT PRECAUT ONS

4
Thank you for selecting the revolutionary PROFORM®
200 Z X exercise bike. Cycling is an effective exercise
for increasing cardiovascular fitness, building
endurance, and toning the body. The 200 Z X exer-
cise bike provides an impressive selection of features
designed to make your workouts at home more effec-
tive and enjoyable.
For your benefit, read this manual carefully before
you use the exercise bike. If you have questions
after reading this manual, please see the front cover
of this manual. To help us assist you, note the product
model number 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.
Seat
Seat Post Knob
Pedal/Strap
eveling Cap
Console
Pulse Sensor
Handlebar
Pivot Handle
BEFORE YOU BEG N
Seat Knob

5
M8 Split
Washer (42)–3
M4 x 15mm
Screw (48)–5
M8 x 16mm Patch
Screw (34)–3
M10 x 70mm Patch Screw (33)–2
M8 x 60mm Patch Screw (30)–4
ASSEMBLY
Assembly requires two persons. Place all parts of the exercise bike in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
n addition to the included tool(s), assembly requires a Phillips screwdriver , an adjustable
wrench , and pliers .
See the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART IST near the end of this manual. The number following
the key number is the quantity needed for assembly. Note: f a part is not in the hardware kit, check to see if
it has been preassembled. To avoid damaging parts, do not use power tools for assembly.

6
1.
Insert the Rear Stabilizer (6) into the Frame (1).
Attach the Rear Stabilizer (6) with four M8 x
60mm Patch Screws (30).
6
30
1
2. Orient the Front Stabilizer (2) so that the large
holes face the Frame (1).
Attach the Front Stabilizer (2) with two M10 x
70mm Patch Screws (33).
1
1
2
33
2arge
Holes
To make assembly easier, read the
information on page 5 before you begin.

7
3
3. While another person holds the Upright (13)
near the Frame (1), connect the Upper Wire
Harness (23) to the ower Wire Harness (68).
Insert the excess wire downward into the Frame
(1).
Tip: Avoid pinching the wires. Insert the
Upright (13) into the Frame (1).
Attach the Upright (13) with three M8 x 16mm
Patch Screws (34) and three M8 Split Washers
(42). Avoid pinching
the wires
42
68
42
34
23
13
1
34
4
4. While another person holds the Handlebar (50)
near the Upright (13), insert the Pulse Wires
(59) into the Upright and pull them upward out
of the top of the Upright.
Tip: Avoid pinching the wires. Attach the
Handlebar (50) to the Upright (13) with the Pivot
Clamp (54), the Rear Cover (3), and the Pivot
Handle (55).
Note: The Pivot Handle (55) functions like a
ratchet. Turn the Pivot Handle clockwise, pull it
away from the Upright (13), turn it counterclock-
wise, push it toward the Upright, and then turn it
clockwise again. Repeat this process until the
Pivot Handle is tight.
Attach the Rear Cover (3) to the Upright (13)
with an M4 x 15mm Screw (48).
Avoid pinching
the wires
59
3
13
23
54
55
48
50

8
5. The Console (16) requires four AA batteries (not
included); alkaline batteries are recommended.
MPORTANT: f the Console has been
exposed to cold temperatures, allow it to
warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic compo-
nents. Remove the screw remove the battery
cover, and insert the batteries into the battery
compartment. Make sure to orient the batter-
ies as shown by the diagram inside the
battery compartment. Then, reattach the
battery cover.
5
Batteries
Screw
Battery
Cover
16
6
6. While another person holds the Console (16)
near the Upright (13), connect the wires on the
Console to the Upper Wire Harness (23) and to
the Pulse Wires (59).
Insert the excess wire into the Upright (13) or
into the Console (16).
Tip: Avoid pinching the wires. Attach the
Console (16) to the Upright (13) with four M4 x
15mm Screws (48).
48
Console
Wire
16
Pulse
Wires
59
13
23

9
7
7. oosen and remove the Seat Knob (56) from
the Seat Carriage (58), which is located on the
underside of the Seat (12).
See the inset drawing. ook underneath the
Seat (12) and locate the Seat Block (57) inside
the Seat Carriage (58).
Set the Seat Carriage (58) in the bracket on the
Seat Post (5).
Next, insert the Seat Knob (56) upward through
the bracket on the Seat Post ( 5) into the hole in
the Seat Block (57). Then, tighten the Seat
Knob.
5
56
12
57
58
8. oosen and remove the Seat Post Knob (9)
from the Frame (1).
Insert the Seat Post (5) into the Frame (1).
Adjust the Seat Post to the desired height and
insert the Seat Post Knob (9) through the indi-
cated hole in the Frame into one of the
adjustment holes in the Seat Post.
Tighten the Seat Post Knob (9). Make sure that
the Seat Post Knob is firmly engaged in one
of the adjustment holes in the Seat Post (5).
8
5
1
9
Hole
Adjustment
Holes
12
58 57

10
10. Make sure that all parts are properly tightened before you use the exercise bike. Note: After assembly
is completed, some extra parts may be left over. Place a mat beneath the exercise bike to protect the floor.
9. Identify the eft Pedal (24), which is marked
with an “ .”
Using an adjustable wrench, firmly tighten the
eft Pedal counterclockwise into the eft
Crank Arm (66).
Tighten the Right Pedal (not shown) clockwise
into the right arm of the Crank (not shown).
Adjust the strap on the eft Pedal (24) to the
desired position, and press the end of the strap
onto the tab on the side of the eft Pedal.
Adjust the strap on the Right Pedal (not
shown) in the same way.
9
24
Strap
Tab
66

11
HOW TO USE THE EXERC SE B KE
HOW TO ADJUST THE SEAT POST
For effective exercise, the seat should be at the
proper height. As you pedal, there should be a slight
bend in your knees when the pedals are in the lowest
position.
To adjust the height
of the seat, first
loosen and remove
the seat post knob.
Next, slide the seat
post upward or
downward and align
one of the adjust-
ment holes in the
seat post with the
indicated hole in the
frame. Insert the
seat post knob into
the frame and the
seat post, and then
tighten the seat
post knob. Make sure that the seat post knob is
inserted through one of the adjustment holes in
the seat post.
HOW TO ADJUST THE SEAT
To adjust the hori-
zontal position of
the seat, loosen the
seat knob under the
seat, slide the seat
forward or back-
ward to the desired
position, and then
retighten the seat
knob.
HOW TO LEVEL THE EXERC SE B KE
If the exercise bike
rocks on your floor
during use, turn one
or both of the level-
ing caps until the
rocking motion is
eliminated.
HOW TO ADJUST THE ANGLE OF THE
HANDLEBAR
To adjust the angle
of the handlebar,
loosen the pivot
handle, rotate the
handlebar to the
desired angle, and
then retighten the
pivot handle. Note:
The pivot handle
functions like a
ratchet. Turn the
pivot handle clock-
wise, pull it away
from the upright, turn it counterclockwise, push it
toward the upright, and then turn it clockwise again.
Repeat this process until the pivot handle is tight.
Seat Post
Seat Post
Knob
Seat Knob
eveling
Caps
Hole
Seat
Seat
Pivot
Handle

12
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
When you select the manual mode of the console, you
can change the resistance of the pedals with a touch
of the dial. As you exercise, the console will provide
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
The console offers sixteen preset workouts. Each
workout automatically changes the resistance of the
pedals and prompts you to increase or decrease your
pedaling pace as it guides you through an effective
workout.
MPORTANT: Before you use the console for the
first time, you must select B KE or ELL PT CAL; if
you do not do this, the console will not display
correct feedback. (See HOW TO ENTER CONSOLE
SETT NGS on page 13.)
To enter console settings, see page 13. To use the
manual mode, see page 14. To use a preset work-
out, see page 16.
Note: If there is a sheet of plastic on the face of the
console, remove the plastic.
CONSOLE D AGRAM
Resistance Dial

13
HOW TO ENTER CONSOLE SETT NGS
1. Begin pedaling or press any button on the
console to turn on the console.
Amoment after you begin pedaling or press a but-
ton, the display will light.
2. Select the user mode.
The user mode allows you to select the type of
product that the console is operating, select a unit
of measurement for an exercise bike, and select a
backlight option for the console.
To select the user mode, press and hold the resis-
tance dial (see the drawing on page 12) for
several seconds until the words BIKE and
E IPTICA appear in the display.
3. Select B KE or ELL PT CAL as the product
type.
The arrow in the display indicates the currently
selected product type. To change the selection,
press the Display button repeatedly.
f the console is operating an exercise bike,
select BIKE as the product type. f the console is
operating an elliptical exerciser, select
E IPTICA as the product type.
Then, press the Workout button to save your
selection. The other console settings will then
appear in the display.
MPORTANT: f you selected B KE, go to step 4.
f you selected ELL PT CAL, go to step 5.
4. f the console is operating an exercise bike,
select a unit of measurement.
When the console operates an exercise bike, the
console can show speed and distance in either
miles or kilometers.
If you selected BIKE as the product type, the word
ENG ISH (for English miles) or the word METRIC
(for metric kilometers) will appear in the display to
show which unit of measurement is selected.
To change the unit of measurement, turn the resis-
tance dial until the desired unit of measurement
appears in the display.
5. Select a backlight option, if desired.
The console has three backlight options. The ON
option keeps the backlight on while the console is
on. The AUTO option keeps the backlight on only
while you are pedaling. The OFF option turns the
backlight off.
To select a backlight option, press the Display but-
ton repeatedly until the desired backlight option
appears in the display.
6. Exit the user mode.
Press the Workout button to save the console set-
tings and exit the user mode.

14
HOW TO USE THE MANUAL MODE
1. Begin pedaling or press any button on the
console to turn on the console.
A moment after you begin pedaling or press a but-
ton, the display will light.
2. Select the manual mode.
Each time you turn
on the console,
the manual mode
will be selected. If
you have selected
a workout, rese-
lect the manual
mode by pressing the Workout button repeatedly
until the word MANUA appears in the lower left
corner of the display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the resistance of the pedals
by turning the resistance dial. To increase the
resistance, turn the resistance dial clockwise; to
decrease the resistance, turn the resistance dial
counterclockwise. Note: After you change the
resistance, it will take a moment for the pedals to
reach the selected resistance level.
4. Follow your progress with the display.
The upper left corner of the display will show
the elapsed time. Note: When a preset workout is
selected, the display will show the time remaining
in the workout instead of the elapsed time.
The lower left corner of the display will show
the distance you have pedaled.
Note: If the console is operating an exercise bike,
the distance will be shown in miles or kilometers. If
the console is operating an elliptical exerciser, the
distance will be shown in total number of
revolutions.
The upper right corner of the display will show
the approximate number of calories you have
burned. The upper right corner of the display will
also show your heart rate when you use the hand-
grip pulse sensor (see step 5 on page 15).
The lower right corner of the display will show
your pedaling pace.
Note: If the console is operating an exercise bike,
your pedaling pace will be shown in miles per hour
or kilometers per hour. If the console is operating
an elliptical exerciser, your pedaling pace will be
shown in revolutions per minute (rpm).
The center of the display will show the resis-
tance level of the pedals for a few seconds each
time the resistance level changes.
You can also view selected information at a larger
size. Press the Display button repeatedly to view
time and distance information, time and calorie
information, or time and pace information. Press
the Display button again to view all information.

15
5. Measure your heart rate if desired.
f there are
sheets of plastic
on the metal con-
tacts on the
handgrip pulse
sensor, remove
the plastic. To
measure your
heart rate, hold the
handgrip pulse
sensor with your
palms resting
against the metal contacts. Avoid moving your
hands or gripping the contacts too tightly.
When your pulse is detected, one, two, or three
dashes will appear in the display, and then your
heart rate will be shown. For the most accurate
heart rate reading, hold the contacts for at least 15
seconds. Note: If you continue to hold the hand-
grip pulse sensor, the display will show your heart
rate for up to 30 seconds.
If the display does not show your heart rate, make
sure that your hands are positioned as described.
Be careful not to move your hands excessively or
to squeeze the metal contacts too tightly. For opti-
mal performance, clean the metal contacts using a
soft cloth; never use alcohol, abrasives, or
chemicals to clean the contacts.
6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
tone will sound, the console will pause, and the
time will flash in the display.
If the pedals do not move for several minutes and
the buttons are not pressed, the console will turn
off and the display will be reset.
Contacts

16
HOW TO USE A PRESET WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
A moment after you begin pedaling or press a but-
ton, the display will light.
2. Select a preset workout.
To select a preset
workout, press the
Workout button
repeatedly until the
number of the
desired workout
appears in the dis-
play. The workout
time and a profile of the resistance levels for the
workout will also appear in the display.
3. Begin pedaling to start the workout.
Each workout is divided into several one-minute
segments. One resistance level and one target
pace (speed) are programmed for each segment.
Note: The same resistance level and/or target
pace may be programmed for consecutive
segments.
The workout profile will show your progress (see
the drawing above). The flashing segment of the
profile represents the current segment of the work-
out. The height of the flashing segment indicates
the resistance level for the current segment.
When the first segment of the workout ends, a
tone will sound and the resistance level and the
target pace for the second segment will appear in
the center of the display for a few seconds to alert
you. The next segment of the profile will begin to
flash, and the pedals will automatically adjust to
the resistance level for the next segment.
As you exercise,
you will be
prompted to keep
your pedaling pace
near the target
pace for the cur-
rent segment.
When an upward arrow appears in the display,
increase your pace. When a downward arrow
appears, decrease your pace. When no arrow
appears, maintain your current pace.
MPORTANT: The target pace is intended only
to provide motivation. Your actual pace may be
slower than the target pace. Make sure to
pedal at a pace that is comfortable for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by turning the resistance dial.
MPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level for the next
segment.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. A tone will sound and the time will
begin to flash in the display. To restart the workout,
simply resume pedaling.
4. Follow your progress with the display.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.
Profile

17
Inspect and tighten all parts of the exercise bike regu-
larly. Replace any worn parts immediately.
To clean the exercise bike, use a damp cloth and a
small amount of mild detergent. MPORTANT: To
avoid damage to the console, keep liquids away
from the console and keep the console out of
direct sunlight.
CONSOLE TROUBLESHOOT NG
If the console display becomes dim, replace all the
batteries at the same time; most console problems are
the result of low batteries. To replace the batteries,
see assembly step 5 on page 8.
If the handgrip pulse sensor does not function prop-
erly, see step 5 on page 15.
HOW TO ADJUST THE REED SW TCH
If the console does not display correct feedback, the
reed switch should be adjusted. To adjust the reed
switch, the left pedal and the left shield must be
removed.
Using an adjustable wrench, turn the left pedal clock-
wise and remove it. Next, remove all of the screws
from both shields; there are two sizes of screws in
the shields—note which size of screw you remove
from each hole. Then, carefully remove the left
shield.
ocate the Reed Switch (39). Turn the eft Crank Arm
(66) until a Magnet (38) is aligned with the Reed
Switch. oosen, but do not remove, the M5 x 15mm
Screw (47). Slide the Reed Switch slightly closer to or
away from the Magnet, and then retighten the Screw.
Turn the eft Crank Arm for a moment. Repeat until
the console displays correct feedback.
When the Reed Switch is correctly adjusted, reattach
the shields and the left pedal.
MA NTENANCE AND TROUBLESHOOT NG
66
47
39
38

18
HOW TO ADJUST THE DR VE BELT
If you can feel the pedals slip while you are pedaling,
even when the resistance is at the highest level, the
drive belt may need to be adjusted. To adjust the drive
belt, the pedals and the shields must be removed.
Use an adjustable wrench to remove the pedals. To
remove the left pedal, turn the left pedal clockwise; to
remove the right pedal, turn the right pedal counter-
clockwise.
Next, remove all of the screws from both shields;
there are two sizes of screws in the shields—note
which size of screw you remove from each hole.
Then, carefully remove the shields.
Next, loosen the 3/8" Nuts (27), which are located on
each side of the Flywheel (37). Then, tighten the M6
ocknuts (32), one on each side of the Flywheel, until
the Drive Belt (35) is properly tightened.
Finally, tighten the 3/8" Nuts (27) and reattach the
shields and the pedals.
35
37
27
32
32
27

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.
EXERC SE NTENS TY
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 find the proper intensity level, find your age at the
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.
WORKOUT GU DEL NES
Warming Up—Start with 5 to 10 minutes of stretching
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
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERC SE FREQUENCY
To maintain or improve your condition, complete three
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.
EXERC SE GU DEL NES
WARN NG: 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.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.

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 ten-
dons, 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. nner 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.
1
2
3
4
5