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Assembly / Owner’s Manual
36
Side Lying Knee Bend
Lie on the oor on one side of the body and rest the head on
the lower arm. Bend the top knee and hold the ankle with the
same-side hand, then pull the heel toward the gluteals. Hold
the stretch for 10 to 30 seconds. Lie on the other side and
repeat the stretch with the other leg. Remember to hold the
knees close together.
Lying Figure Four
Lie on the oor face up with the legs bent. Place one foot
across the thigh of the opposite leg in the gure four position.
Reach for the leg on the oor and pull it toward the chest.
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
the other leg. Keep the head on the oor.
Seated Twist
Sit on the oor and extend the legs straight out in front of the
body with the knees slightly bent. Place one hand on the oor
behind the body and the other hand across the thigh. Twist
the upper body as far as comfortably possible to one side.
Hold the stretch for 10 to 30 seconds. Repeat the stretch on
the other side.
Seated Figure Four
Sit on the oor and extend one leg straight out in front of the
body. Place the foot of the other leg across the thigh in the
gure four position. Move the chest toward the legs, pivoting
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
Dynamic Heel Drop
Place the ball of one foot on the edge of a step or staircase.
Place the other foot slightly in front. Hold onto a wall for bal-
ance with one hand, if necessary. Lower the heel of the back
foot as far as comfortably possible, keeping the knee straight.
Release the stretch by lifting the heel as high as comfortably
possible. Each repetition of the sequence should take 1 to 3
seconds. Repeat as a continuous, controlled, uid sequence
10 or 20 times. Repeat the stretch with the other leg
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