Pro-Form XP 185 U User manual

Serial Number
Decal
Model No. 831.21741.0
Serial No.
Write the serial number in the
space above for reference.
BIKE EXERCISER
Userʼs Manual
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
• Assembly
• Operation
• Maintenance
• Part ist and Drawing
Sears, Roebuck and Co.
Hoffman Estates, I 60179

2
TAB E OF CONTENTS
WARNINGDECALPLACE ENT ..............................................................2
IPORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
ASSE BLY ...............................................................................5
HOWTOOPERATETHEEXERCISEBIKE .....................................................11
AINTENANCEANDTROUBLESHOOTING ...................................................17
EXERCISEGUIDELINES ...................................................................18
PARTLIST ..............................................................................22
EXPLODEDDRAWING ....................................................................23
ORDERINGREPLACE ENTPARTS ..................................................BackCover
90DAYFULLWARRANTY ..........................................................BackCover
WARNING DECA P ACEMENT
The warning decal shown here has been
applied in the location shown. If the decal is
missing or illegible, call 1-888-533-1333 and
request a free replacement decal. Apply the
decal in the location shown. Note: The decal
may not be shown at actual size.

3
WARNING: 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.
Sears 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. It 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. Inspect 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 250 lbs.
(113 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. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
IMPORTANT PRECAUTIONS

4
BEFORE YOU BEGIN
Seat
Seat Post Knob
Pedal/Strap
Transport Wheel
Console
Seat Knob
Handgrip Pulse Sensor
Water Bottle Holder*
*Water bottle is not included
Thank you for selecting the PROFOR ®XP 185 U
exercise bike. Cycling is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The XP 185 U exercise bike pro-
vides an impressive selection of features designed to
make your workouts at home more effective 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 back 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 familiarize yourself with
the parts that are labeled in the drawing below.

5
M8 Locknut
(37)–4
M8 Split
Washer (36)–8
M10 Split
Washer (34)–4
M10 x 54mm Button Screw (33)–2
M6 Locknut
(54)–4
M8 x 20mm Button
Screw (35)–4
M4 x 16mm
Screw (40)–9
M10 x 78mm Button Screw (67)–2
M6 Split
Washer (43)–4
M6 x 38mm Button
Bolt (53)–4
M8 x 25mm Patch
Screw (50)–2
M6 x 8mm Button
Screw (56)–1
ASSEMB Y
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.
Assembly requires the included tool(s) and your own adjustable wrench and Phillips
screwdriver .
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 LIST near the end of this manual. The number following
the key number is the quantity needed for assembly. Note: If 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. If a part is
missing, call 1-888-533-1333.

6
2. Slide the Right Cap (77), which is marked with
a “Right” sticker, onto the right side of the Rear
Stabilizer (14).
Attach the Right Cap (77) with two 4 x 16mm
Screws (40).
Attach the eft Cap (4) in the same way.
3
2
1.
Orient the Rear Stabilizer (14) so that the indi-
cated holes are at the bottom.
While a second person lifts the rear of the
Frame (1), attach the Rear Stabilizer (14) to the
Frame with two 10 x 54mm Button Screws
(33) and two 10 Split Washers (34).
3. While a second person lifts the front of the
Frame (1), attach the Front Stabilizer (2) to the
Frame with two 10 x 78mm Button Screws
(67) and two 10 Split Washers (34).
1
1
2
14
34
33 Holes
77
4
40
34
67
14
1
Holes
To make assembly easier, read the
information on page 5 before you begin.

7
5. Identify the Right Handlebar (48), which is
marked with an “R” sticker.
While a second person holds the Right
Handlebar (48) near the Upright (3), tie the pull
wire (see the inset drawing) to the right pulse
wire, and pull it into the side of the Upright and
out of the top. Then, untie and discard the pull
wire.
Slide the Right Handlebar (48) onto the Upright
(3). Attach the Right Handlebar with two 6 x
38mm Button Bolts (53), two 6 Split Washers
(43), and two 6 Locknuts (54). Make sure that
the hexagonal holes are in the indicated
location.
Attach the eft Handlebar (47) in the same
way.
Orient the Water Bottle Holder (49) as shown.
Insert the Upper Wire Harness (32) and the left
and right pulse wires through the Water Bottle
Holder.
Then, slide the Water Bottle Holder (49) onto
the Upright (3) and attach it with an 4 x 16mm
Screw (40). Do not tighten the Screw yet.
5
4
4. While another person holds the Upright (3) near
the Frame (1), connect the Upper Wire Harness
(32) to the Lower Wire Harness (31).
Tip: Avoid pinching the wires. Gently pull the
upper end of the Upper Wire Harness (32) to
remove the slack, and slide the Upright (3) onto
the Frame (1).
Attach the Upright (3) with four 8 x 20mm
Button Screws (35) and four 8 Split Washers
(36).
35
35
36
36 36
32
31
36
48
54
43
53
32
49
47
Left Pulse
Wire
Right
Pulse
Wire
Hexagonal
Holes
40
3
3
1
Avoid pinching
the wires
Right
Pulse
Wire
Pull
Wire Pull
Wire

8
7. While another person holds the Console (6)
near the Upright (3), connect the console wires
to the Upper Wire Harness (32) and to the
pulse wires.
Tip: Avoid pinching the wires. Insert the
excess wires downward into the Upright (3).
Attach the Console (6) to the Console Bracket
(55) with four 4 x 16mm Screws (40).
See step 5. Tighten the 4 x 16mm Screw
(40).
7
6. Tip: Avoid pinching the wires. Orient the
Console Bracket (55) as shown and then insert
the Upper Wire Harness (32) and the left and
right pulse wires through the Console Bracket.
Attach the Console Bracket (55) to the Upright
(3) with two 8 x 25mm Patch Screws (50).
6
55
55
40
50
6
32
32
Pulse
Wires
Pulse
Wires
Console
Wires
Console Wire
3
3
Avoid pinching
the wires
Avoid pinching
the wires
8. The Console (6) requires four D batteries (not
included); alkaline batteries are recommended.
IMPORTANT: If 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 battery cover and insert the
batteries into the battery compartments. Make
sure to orient the batteries as shown by the
diagrams inside the battery compartments.
Then, reattach the battery cover.
Note: The battery cover may be attached with
screws.
6
Batteries
Batteries
Battery
Cover
8

9
9. Orient the Seat Post (5) as shown. Loosen the
Seat Post Knob (30) a few turns.
Next, pull the Seat Post Knob (30) outward,
insert the Seat Post (5) into the Frame (1), and
then release the Seat Post Knob into one of the
holes in the Seat Post.
Move the Seat Post (5) upward and down-
ward slightly to make sure that the pin on
the Seat Post Knob (30) is engaged in one of
the adjustment holes in the Seat Post. Then,
tighten the Seat Post Knob.
9
5
1
30
10
10. Orient the Seat (12) and the Seat Carriage (29)
as shown.
Attach the Seat (12) to the Seat Carriage (29)
with four 8 Locknuts (37) and four 8 Split
Washers (36).
Loosen the Seat Knob (11) and slide the Seat
Carriage (29) onto the Seat Post (5) until it
stops.
Next, attach an 6 x 8mm Button Screw (56) to
the Seat Post (5). Then, adjust the Seat
Carriage (29) to the desired position and tighten
the Seat Knob (11).
56
12
29
36
11
37
36
5

10
12. 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.
11. Identify the Right Pedal (26), which is marked
with an “R.”
Using an adjustable wrench, firmly tighten the
Right Pedal clockwise into the right arm of the
Crank (13).
Tighten the Left Pedal (not shown) counter-
clockwise into the left arm of the Crank.
Adjust the strap on the Right Pedal (26) to the
desired position, and press the end of the strap
onto the tab on the side of the Right Pedal.
Adjust the strap on the eft Pedal (not
shown) in the same way.
11
26
13
Tab
Strap

11
HOW TO OPERATE THE EXERCISE BIKE
HOW TO ADJUST THE HEIGHT OF THE SEAT
For effective exer-
cise, 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 the
seat post knob.
Next, pull the knob,
slide the seat post upward or downward to the desired
position, and then release the knob. Move the seat
post upward or downward slightly to make sure
that the knob is engaged in one of the adjustment
holes in the seat post. Then, tighten the knob.
HOW TO ADJUST THE ATERA POSITION OF
THE SEAT
To adjust the lateral
position of the seat,
first loosen the seat
knob a few turns.
Then, move the
seat forward or
backward to the
desired position,
and firmly tighten
the seat knob.
HOW TO ADJUST THE PEDA STRAPS
To adjust the pedal
straps, first pull the
ends of the pedal
straps off the tabs
on the pedals.
Adjust the pedal
straps to the desired
position, and then
press the ends of
the pedal straps
onto the tabs.
Seat Knob
Seat
Seat
Post
Seat
Post
Knob
Seat
Pedal Strap
Tab

12
FEATURES OF THE CONSO E
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 the touch
of a button. As you exercise, the console will provide
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
The console also offers ten 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.
The console also features the new iFit interactive
workout system. The iFit interactive workout system
enables the console to accept iFit cards containing
workouts designed to help you achieve specific fitness
goals.
For example, lose unwanted pounds with the 8-week
Weight Loss workout. iFit workouts control the resis-
tance of the pedals while guiding you through your
workouts. iFit cards are available separately. To pur-
chase iFit cards, go to www.iFit.com or call the
telephone number on the front cover of this man-
ual. iFit cards are also available at select stores.
To use the manual mode, see page 13. To use a
preset workout, see page 15. To use an iFit work-
out, see page 16.
Note: If there is a sheet of plastic on the face of the
console, remove the plastic.
CONSO E DIAGRAM

13
HOW TO USE THE MANUA MODE
1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select the manual mode.
Each time you turn on
the console, the
manual mode will be
selected. If you have
selected a workout,
reselect the manual
mode by pressing the Workout button repeatedly
until zeros appear in 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 resis-
tance, turn the
Resistance dial clockwise; to decrease the resis-
tance, turn the Resistance dial counterclockwise.
Note: After you change the resistance, it will take a
moment for the pedals to reach the selected resis-
tance level.
4. Follow your progress with the display.
The upper section of
the display will show
the elapsed time and
the distance, in miles
or kilometers, that you
have pedaled. The dis-
play will change modes every few seconds. Note:
When you select a preset workout the display will
show the time remaining in the workout instead of
the elapsed time.
The second section of
the display will show
your pedaling pace in
miles or kilometers per
hour.
The third section of the
display will show the
approximate number of
calories you have
burned and the resis-
tance level of the
pedals. The display will change modes every few
seconds.
The display will also show your heart rate when
you use the handgrip pulse sensor (see step 5 on
page 14).
The last section of the
display will show a
track representing 1/4
mile (400 meters). As
you exercise, indica-
tors will appear in
succession around the track until the entire track
appears. The track will then disappear and the
indicators will again begin to appear in succession
Note: The console can show speed and dis-
tance in either miles or kilometers. The letters
PH or Km/H will appear in the display to indicate
which unit of measurement is selected.
To change the unit of
measurement, press
and hold down the
Workout button for a
few seconds. An E for
English miles or an
for metric kilometers will appear in the display.
Press the Start button repeatedly to select the
desired unit of measurement. Then, press the
Workout button.
Note: When you replace the batteries, it may be
necessary to reselect the unit of measurement.
To view the total distance pedaled since the exer-
cise bike was purchased and the total number of
hours the exercise bike has been used, press and
hold down the Workout button for a few seconds.
The total distance pedaled will appear in the first
section of the display. The total number of hours
the exercise bike has been used will appear in the
third section of the display. To return to the manual
mode, press the Workout button.

14
5. Measure your heart rate if desired.
If there are sheets
of plastic on the
metal contacts on
the handgrip pulse
sensor, remove the
plastic. Next, hold
the handgrip pulse
sensor with your
palms resting on the
metal contacts.
Avoid moving your
hands or gripping
the contacts too tightly. When your pulse is
detected, a heart-shaped symbol will flash in the
display each time your heart beats and then your
heart rate will be shown. For the most accurate
heart rate reading, hold the contacts for at least 15
seconds.
6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
time will begin to flash in the display and the con-
sole will pause.
If the pedals do not move for a few minutes and
no buttons are pressed, the console will turn off
and the display will be reset.
Contacts

15
HOW TO USE A PRESET WORKOUT
1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select a preset workout.
To select a preset
workout, press the
Workout button repeat-
edly until the number
of the desired workout
appears in the display.
The first section of the display will show how long
the workout will last. A profile of the resistance lev-
els for the workout will scroll across the last
section of the display. Note: Complete profiles of
the preset workouts are printed on the sides of the
console.
3. Press the Start button or begin pedaling to
start the workout.
Each workout is divided into 30 one-minute seg-
ments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout.
The height of the flashing segment indicates the
resistance level for the current segment. At the
end of each segment of the workout, a series of
tones will sound and the next segment of the pro-
file will begin to flash. If a different resistance level
is programmed for the next segment, the resis-
tance level will flash in the center display for a few
seconds to alert you. The resistance of the pedals
will then change.
As you exercise, the
display will prompt you
to keep your pedaling
pace near the pace
setting for the current
segment. When the
word “faster” appears in the display, increase your
pace. When the word “slower” appears, decrease
your pace. When the center of the target flashes,
maintain your current pace.
IMPORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. 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
level by turning the Resistance dial. IMPORTANT:
When the current segment of the workout
ends, the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, the time
will begin to flash in the display. To restart the
workout, press the Start button or simply resume
pedaling.
The workout will continue until the display shows a
time of 0:00. If you continue to pedal after the
workout is completed, the display will continue to
show exercise feedback; however, the display will
not show the elapsed time until you select the
manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 13.
5. Measure your heart rate if desired.
See step 5 on page 14.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 14.

16
HOW TO USE AN IFIT WORKOUT
1. Press any button on the console or begin ped-
aling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Insert an iFit card and select a workout.
To use an iFit workout, insert an iFit card into the
iFit slot; make sure that the iFit card is oriented so
the metal contacts are face-down and are facing
the slot. When the iFit card is properly inserted,
the indicator next to the slot will light and words
will appear in the display.
Next, select the desired workout on the iFit card
by pressing the up and down buttons next to the
iFit slot.
Press the Start button or begin pedaling to start
your workout. iFit workouts function in the same
way as preset workouts. To use the workout, see
steps 3 to 6 on page 15.
iFit Slot
iFit Card

17
Inspect and tighten all parts of the exercise bike regu-
larly. To clean the exercise bike, use a damp cloth and
a small amount of mild detergent; never use abra-
sives or solvents to clean the exercise bike. To
avoid damaging the console, keep liquid away
from the console.
CONSO E TROUB ESHOOTING
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 8 on page 9.
If the console does not display your heart rate when
you use the handgrip pulse sensor, see step 5 on
page 14.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. To adjust the reed
switch, you must first remove the left pedal and the
left shield.
Using an adjustable wrench, turn the left pedal clock-
wise and remove it. Next, remove the screws from the
left and right shields; there are three sizes of screws
in the shields—note which size of screw you
remove from each hole. Then, gently remove the left
shield.
Locate the Reed Switch (21). Turn the Crank (13) until
a agnet (16) is aligned with the Reed Switch.
Loosen, but do not remove, the indicated 4 x 16mm
Flange Screw (61).
Slide the Reed Switch (21) slightly closer to or away
from the agnet (16), and then retighten the 4 x
16mm Flange Screw (61). Turn the Crank (13) for a
moment.
Repeat these actions until the console displays correct
feedback. When the reed switch is correctly adjusted,
reattach the left shield and the left pedal.
HOW TO ADJUST THE BE T
If you can feel the pedals slip while you are pedaling,
even when the resistance is at the highest level, the
belt may need to be adjusted.
To adjust the belt, you must first remove the right
pedal and the right shield.
Using an adjustable wrench, turn the right pedal clock-
wise and remove it. Next, remove the screws from the
left and right shields; there are three sizes of screws
in the shields—note which size of screw you
remove from each hole. Then, gently remove the
right shield.
To tighten the belt, first loosen the 10 x 22mm Bolt
(45). Next, tighten the 8 x 38mm Hex Screw (69)
until the belt is tight. Then, retighten the 10 x 22mm
Bolt (45). Reattach the right shield and the right pedal.
MAINTENANCE AND TROUB ESHOOTING
16 21
61 13
45
69

18
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 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 GUIDE INES
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.
EXERCISE 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.
EXERCISE GUIDE INES
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.
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.

19
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. ove 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. 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.
1
2
3
4
5

20
NOTES