Sears C249 30437 0 User manual

Elliptical
Retain for
Future reference
CAUTION:
You must read and understand this owner’s manual before operating unit.
OWNER`S
MANUAL
Model No.
C249 30437 0
16217583
FREE SPIRIT
ELLIPTICAL
•Warranty
•Assembly
•Parts
•Operation
•Exercise

1
Manufacture’s One-Year Limited Warranty
Your FREE SPIRIT elliptical is warranted for one year from the date of purchase against defects in
material and workmanship, when used for the purpose intended, under normal conditions, and provided
it receives proper care. Any part found defective will be sent at no cost when returned in accordance
with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to ellipticals which are (1) used for commercial or other income
producing purposes, or (2) subject to misuse, neglect, accident or unauthorized repairs and alterations.
This warranty provided herein is in lieu of all other express warranties. Any implied warranties,
including any implied warranties of merchantability or fitness for particular purpose, are limited in
duration to the first 12 months from the date of purchase. All other obligations or liabilities, including
liability for consequential damages, are hereby excluded.
Repair Parts And Service
All of the parts for the elliptical, shown in figure can be ordered from: MAURICE PINCOFFS
CANADA INC., 6050 Don Murie Street, Niagara Falls, Ontario L2E 6X8. When ordering parts, the
parts will be sent and billed at the current prices. Prices may be subject to change without notice.
Cheque or money order must accompany all orders. Standard hardware items are available at your local
hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call
our Toll Free number, 1-888-707-1880, or local number 1-905-353-8955 or fax [phone] or
email us at [email protected]. Office hours are from 8:30 A.M. to 5:00 P.M. Monday to
Friday Eastern Standard time.
Always include the following information when ordering parts:
*Model number
*Name of each part
*Part number of each part
Table of Contents
WARRANTY 1 DIAGRAM & PARTS LIST 8-11
SAFETY PRECAUTIONS 2 MONITOR INSTRUCTIONS 12-13
PRE-ASSEMBLY CHECK LIST 3 TROUBLE SHOOTING 14
HARDWARE PACKING LIST 4 TRAINING GUIDELINES 15-17
ASSEMBLY INSTRUCTION 5-7 STRETCHING 18-19

2
Safety Precautions
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of each
product we produce, occasional errors and /or omissions do occur. In any event should you find this
product to has either a defective or a missing part please contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions will not
be applicable to products being subjected to professional use or products being used in a gym center.
This exercise equipment was designed and built for optimum safety. However, certain precautions
apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before
assembly and operation of this machine. Also, please note the following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and
follow it carefully before using your elliptical.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while
using this equipment, STOP the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully
tightened before each use.
4. The elliptical must be regularly checked for signs of wear and damage. Any part found
defective, the part must be replaced with new spare part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, do not place the unit on a loose
rug or uneven surface. This will help prevent the unit from moving while it is being used, which
could possibly scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 1’ safe clearance around the exercise equipment
while in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward.
This allows your heart rate to gradually increase and decrease and will help prevent you from
straining muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in
conjunction with the level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting
clothing that could become entangled with the moving parts of your elliptical.
12. Care must be taken when lifting or moving the equipment, so as not to injure your back.
Always use proper lifting techniques
13. User weight should not exceed 265 lbs.
Warning:
BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN. THIS IS
ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSON WITH PRE-
EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING ANY FITNESS
EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY
DAMAGE SUSTAINS BY OR THROUGH THE USE OF THIS PRODUCT.

3
Pre-assembly Check List
MAIN FRAME (64)
MAIN UPRIGHT (70)
UPPER AND BOTTOM HANDLE BAR
(3, 14, 48, 49)
PEDAL TUBE (20, 46)
FRONT STABILIZER (81)
REAR STABILIZER(37)
PEDAL (15 R / L)
MONITOR (77)
Part Description Q’ty Part Description Q’ty
64 Main frame 1 37/81 Rear stabilizer 1
70 Main Upright 1 15R/L Pedal 1
3/14/48/49 Upper and bottom handle bar 1 77 Monitor 1
20/46 Pedal tube 1

4
Hardware Packing List
Part Description Q’ty Sketch
4 M8 CAP NUT 8
5 M8X19 CURVE WASHER 8
4
5
6 M8X70 CARRIAGE BOLT 4
8 WAVY WASHER 2
6
8
10 FLAT WASHER 2
11 Ø16 PLASTIC WASHER 2
10
11
12 M8X19 WASHER 4
13 M8 BOLT 2
12
13
16 M8 NYLON NUT 2
17 SPACER 2
16
17
19 M8X15 BOLT 2
21 FLAT WAHSER 6
19
21
22 M8 NYLON NUT 6
23/45 9/16-CRANK BOLT(L/R) 1
22
23/45
24 Ø32X Ø15 WAVE
WASHER 2
29/43 CRANK NUT L/R 1
24
29/43
38 M8X75 CARRIAGE BOLT 4
47 M8X16 BOLT 6
38
47
83 ALLEN WRENCH 1
84 UNIVERSAL WRENCH 2
83
84

5
Assembly Instruction
This manual is designed to help you easily assemble, adjust and use this machine. Please read this
manual carefully. For the sake of familiarizing yourself with the parts identified in the instruction, first
study the overview drawing.
Set all parts in a clear area on the floor and remove the packing material. Refer to the parts list for help
to identify the parts.
STEP 1
Attach the rear stabilizer (37) with end
caps (36) to the rear of the main frame
(64), securing with two carriage bolts (38),
two curve washers (5) and two cap nuts
(4).
 Attach the front stabilizer (81) with
transportation wheels (79) to the main
frame (64) securing with two carriage
bolts (38), two curve washers (5) and two
cap nuts (4).
STEP 2
Connect the extension sensor wire (68)
from the main upright (70) to the sensor
w/wire (65) from the main frame (64).
Connect the tension cable from the tension
control (71) to the tension control cable
(66) from the main frame (64). See Inset.
Insert the main upright (70) into the main
frame (64). Secure using four hex head
bolts (69) and four curve washers (5)
which are pre-assembled on the frame
(64).
Hand tighten only.

6
Step 3
Attach the left bottom handlebar (14) to the
axle of the main upright (70). Secure with one
plastic washer (7), one wavy washer (8), one
flat washer (10), one plastic washer (11), one
M8 washer (12) and one M8 bolt (13). Hand
tighten only.
Repeat for the right bottom handlebar (48)
Step 4
Attach the left pedal (15L) to the left pedal tube
(20) using three M8 x 16 bolts (47), three flat
washers (21) and three M8 nylon nuts (22).
Repeat for the right pedal (15R).
Attach the back of the left pedal tube (20) to
left crank arm (28) using one washer (24), one
left crank bolt (23) and one left crank nut (29).
Attach the back of the right pedal tube (46) to
the right crank arm (44) using one washer (24),
one right crank bolt (45) and one right crank
nut (43).
Attach the front of the left pedal tube (20) to
the left bottom handlebar (14) using one
M8x15 bolt (19), one spacer (17), one M8 flat
washer (12) and one M8 nylon nut (16).
Repeat for the right pedal tube (46).

7
Step 5
Attach the upper left handlebar (3) to the
bottom left handlebar (14). Secure using two
M8 x 70 carriage bolts (6), two curve washers
(5) and two cap nuts(4) found on the bottom
handlebar.
 Repeat for the upper right handlebar (49).
Step 6
Connect the handpulse wire (78) to the back
of the monitor (77).
Connect the extension sensor wire (68) to the
back of the monitor (77).
Slide the computer onto the bracket of the
main upright (70) and secure using two M5 x
10 bolt (73) found on the back of the monitor
(77).
Note: ensure that all of the wires are safely tucked
inside the opening of the upright post. This
will ensure that the monitor slides on easily
and avoids pinching the wires.
Now firmly tighten all nuts and bolts.
Your unit is now fully assembled.

8
Diagram

9
Parts List
Key No Part No. Description Q'ty
1 1758301 END CAP 2
2 1758302 FOAM GRIP 2
3 1758303 UPPER LEFT HANDLEBAR 1
4 1758304 M8 CAP NUT 8
5 1758305 M8 x 19 CURVE WASHER 12
6 1758306 M8 x 70 CARRIAGE BOLT 4
7 1758307 Ø32 x Ø16 PLASTIC WASHER 2
8 1758308 WAVY WASHER 2
9 1758309 Ø32 x Ø16 PLASTIC BUSHING 4
10 1758310 FLAT WASHER 2
11 1758311 Ø16 PLASTIC WASHER 2
12 1758312 M8 x 19 WASHER 4
13 1758313 M8 BOLT 2
14 1758314 BOTTOM LEFT HANDLEBAR 1
15L 1758315L LEFT PEDAL 1
15R 1758315R RIGHT PEDAL 1
16 1758316 M8 NYLON NUT 4
17 1758317 SPACER 2
18 1758318 Ø20 x Ø12 PLASTIC BUSHING 4
19 1758319 M8 x 15 BOLT 2
20 1758320 LEFT PEDAL TUBE 1
21 1758321 FLAT WASHER 6
22 1758322 M8 NYLON NUT 6
23 1758323 LEFT CRANK BOLT 1
24 1758324 Ø32 x Ø15 WAVE WASHER 2
25 1758325 Ø15 PLASTIC BUSHING 4
26 1758326 CRANK CAP 2
27 1758327 M10 SCREW 2
28 1758328 LEFT CRANK 1

10
Key No PartNo. Description Q'ty
29 1758329 LEFT CRANK NUT 1
30 1758330 BEARING FOR 6203 2
31 1758331 CURVE WASHER 1
32 1758332 C-CLIP 2
33 1758333 M4 x 50 SCREW 3
34 1758334 M4 x 20 SCREW 6
35L 1758335L COVER LEFT 1
35R 1758335R COVER RIGHT 1
36 1758336 END CAP 2
37 1758337 REAR STABILIZER 1
38 1758338 M8 x 75 CARRIAGE BOLT 4
39 1758339 PULLEY 1
40 1758340 BELT 1
41 1758341 CRANK AXLE 1
42 1758342 M8 x 15 SCREW 3
43 1758343 RIGHT CRANK NUT 1
44 1758344 RIGHT CRANK 1
45 1758345 RIGHT CRANK BOLT 1
46 1758346 RIGHT PEDAL TUBE 1
47 1758347 M8 x 16 BOLT 6
48 1758348 BOTTOM RIGHT HANDLEBAR 1
49 1758349 UPPER RIGHT HANDLEBAR 1
50 1758350 M10 x 4 NUT 5
51 1758351 AXLE 1
52 1758352 FLYWHEEL 1
53 1758353 BEARING 2
54 1758354 Ø16 x Ø10 x 9L METAL BUSHING 1
55 1758355 Ø16 x Ø10 x 6L METAL BUSHING 1
56 1758356 TOOTH WASHER 2
57 1758357 SPRING 1

11
Key No Part No. Description Q'ty
58 1758358 M8 BOLT 1
59 1758359 Ø16 x Ø8 WASHER 1
60 1758360 IDLER PLATE 1
61 1758361 IDLER PULLEY 1
62 1758362 BEARING FOR 6300 1
63 1758363 Ø16 STEEL BUSHING 1
64 1758364 MAIN FRAME 1
65 1758365 SENSOR WITH WIRE 1
66 1758366 TENSION CONTROL CABLE 1
67 1758367 TENSION CABLE 1
68 1758368 EXTENSION SENSOR WIRE 1
69 1758369 M8 x 20 HEX HEAD BOLT 4
70 1758370 MAIN UPRIGHT 1
71 1758371 TENSION CONTROL 1
73 1758373 M5 x 10 BOLT 2
74 1758374 FOAM GRIP FOR STATIONARY HANDLEBAR 2
75 1758375 HAND PULSE GRIP 2
76 1758376 END CAP 2
77 1758377 MONITOR 1
78 1758378 HANDPULSE WIRE 1
79 1758379 TRANSPORTATION WHEEL 2
80 1758380 M3 x 10 SCREW 2
81 1758381 FRONT STABILIZER 2
82 1758382 MAGNETIC ASSEMBLY 1
83 1758383 ALLEN WRENCH 1
84 1758384 UNIVERSAL WRENCH 2

12
Monitor Operation Instructions
Function Button
MODE: Press to select functions between: scan, time, speed, distance, calories, odometer and
pulse.
SET: Press to preset the target value of time, distance, calorie and pulse
RESET: Press to reset your preset value to zero.
Press and hold for four seconds to reset all values to zero.
Function:
Scan: Displays each function in sequence every 6 seconds. The display loop is time, speed,
time, distance, calories and pulse.
Speed: Displays the current speed up to 99.9 km.
Time: Shows your elapsed workout time up to 99:59
Counts down from your preset target time to 00:00 during your workout
Distance: Displays the cumulative distance traveled during your workout up to 99.9KM
Counts down from your preset target time to 0.0 during your workout
Calorie: Displays the cumulative calories burned at any given time during your workout up to
999 cal.
Counts down from your preset target calorie to 0 cal.
Note: This is a rough guide used for comparison of different exercise sessions, which
cannot be used for medical purposes.
Odometer Displays the total distance accumulated up to 99.59 KM.
Gripped pulse:The monitor will display the user’s current heart rate in beats per minute during the
workout. Both hands must hold the gripped pulse for a heart rate reading during your
workout.

13
Monitor Function:
How to preset time, distance, calories and pulse
1. Press the mode button until desired function is displayed.
2. Press the set until your desired number is displayed.
3. Press the mode button to accept value
The monitor will count down from your preset value once you start exercising.
The monitor will beep to indicate the completion of your preset value. Press any button to stop the
beep and the monitor will now start to count up.
If more than one value is preset, the first to reach the value will sound the alarm. Once you have
stopped the alarm the next preset value will sound the alarm until you have reached all preset values.
Remarks:
1. Monitor requires two “AAA” batteries
2. The monitor will turn on automatically by pressing any key or when you start pedaling.
3. The monitor will turn off automatically if no signal is detected for four minutes.
4. If monitor is illegible or partial segments appear, remove batteries and wait 15 seconds to
re-install.

14
Trouble Shooting
Problem Cause Correction
Monitor does not display Batteries weak or dead Replace batteries
Sending unit not connected Securely plug sending unit into extension
wire and the back of the monitor
Sending unit not working
properly Replace sending unit
No speed or distance
displays on the monitor
Monitor not working properly Replace monitor
Tension control cable not
connected
Securely plug tension control cable into
the extension tension control cable
No tension
Magnetic wheel not working
properly Replace magnetic wheel
Pulse wire not connected not
connected
Securely plug wires into the back of the
monitor
Hand pulse defective Replace hand pulse grip
Heart rate not displaying
Monitor not working properly Replace monitor
Crank bearing defective Replace crank bearings
Idler pulley defective Replace idler pulley
Grinding
Mag wheel defective Replace magnetic wheel
Squealing V-belt slipping Adjust v-belt
Always ensure batteries are fresh and in correctly.

15
Training Guidelines
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its
benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define each and clarify
its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power and
speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles
and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or
soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen
uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the
working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic capacity
by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump blood, of the
lungs to ventilate oxygen and of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet the
body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any physical
fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore provide
continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity, duration
and frequency of exercise should be above the training threshold and should be gradually increased as the body
adapts to the increasing demands. As your fitness level improves, so the training threshold should be raised.
Working through your program and gradually increasing the overload factor is important.

16
Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is specific both to
the muscle groups being used and to the energy source involved.
There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is why
it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have gained.
Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to come. It
should be gentle and preferably use the muscles to be involved later.
Stretching should be included in both your warm up and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of
blood remains in the working muscles. If it is not returned promptly o the central circulation, pooling of blood
may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a measure of the
required intensity of exercise. You need to exercise hard enough to condition your circulatory system, and
increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you
can get a good training effect with a heart rate of 110-120 beats per minute(BPM). If you are fitter, you will
need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your maximum.
If you find this is too easy, you may want to increase it, but it is better to lean on the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so your heart, like
other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves.
The following table is a guide to those who are “starting fitness”.
-----------------------------------------------------------------------------------------------------------------------
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
-----------------------------------------------------------------------------------------------------------------------
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is done for ten
seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long enough
for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since heart
rate slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may work quite
comfortably a little above that suggested for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.
-----------------------------------------------------------------------------------------------------------------------
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 26 26 25 24 23 22 22 21 20
Beats per Minute 156 156 150 144 138 132 132 126 120
-----------------------------------------------------------------------------------------------------------------------

17
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it.
Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little
above or below is just fine.
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being under pressure
or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for maximum fitness.
The principle behind circuit training is to give a person all the essentials at one time by going through your
exercise program moving as fast as possible between each exercise. This increases the heart rate and sustains it,
which improves the fitness level. Do not introduce this circuit training effect until you have reached an
advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD. Here, the
muscle works against greater loads than usual. This can be done by increasing the load you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological benefits. In your
overall program, you should vary the workload, frequency and intensity. The body responds better to variety
and so do you. In addition, when you feel yourself getting “stale’, bring in periods of lighter exercise to allow
the body to recuperate and restore its reserves. You will enjoy your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise program. This, of
course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very
slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have increased your
program too rapidly.
If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough
to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while
exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next
glass of water you drink. It is advisable to wear a pair of gym or running shoes or “sneakers”.
Breathing During Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing involves
the intake and distribution of oxygen, which feeds the working muscles.
Rest Periods
Once you start your exercise program, you should continue through to the end. Do not break off halfway
through and then restart at the same place later on without going through the warm-up stage again.
The rest period required between strength training exercises may vary from person to person. This will depend
mostly on your level of fitness and the program you have chosen. Rest between exercises by all means, but do
not allow this to exceed two minutes. Most people manage with half minute to one minute rest periods

18
Stretching
Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes
of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly and
smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle
and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control, making sure never to hold
your breath.
Head Rolls Shoulder Lifts
Rotate your head to the right for one count, Lift your right shoulder up toward your ear
feeling the stretch up the left side of your neck. for one count. Then lift your left shoulder
Next rotate your head back for one count, up for one count as you lower your right
stretching your chin to the ceiling and letting shoulder.
your mouth open. Rotate your head to the left
for one count, and finally, drop your head to your
chest for one count.
Side Stretches Quadriceps Stretch
Open your arms to the side and continue lifting With one hand against a wall for balance,
them until they are over your head. Reach your reach behind you and pull your right foot up.
right arm as far upward toward the ceiling as Bring your heel as close to your buttocks as
you can for one count. Feel the stretch up possible. Hold for 15 counts and repeat with
your right side. Repeat this action with your left foot up.
left arm.

19
Inner Thigh Stretch Toe Touches
Sit with the soles of your feet together with your Slowly bend forward from your waist, letting
knees pointing outward. Pull your feet as close your back and shoulders relax as you stretch
Into your groin as possible. Gently push your toward your toes. Reach down as far as you
knees towards the floor. Hold for 15 counts. can and hold for 15 counts.
Hamstring Stretches Calf / Achilles Stretch
Sit with your right leg extended. Rest the sole Lean against a wall with your left leg in front
of your left foot against your right inner thigh. of the right and your arms forward. Keep toward
Stretch your toe as far as possible. Hold for 15 your right leg straight and the left foot on the
counts. Relax and then repeat with left leg floor then bend the left leg and lean forward
extended. by moving your hips toward the wall. Hold,
then repeat on the other side for 15 counts.