FITFIU FITNESS BESP-24 Manual Del Usuario página 39

HEAD ROLL
Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next,
rotate your head back for one count, stretching your chin to the ceiling and letting your mouth
open. Rotate your head to the left for one count, and finally, drop your head to your chest for
one count.
SHOULDER LIFT
Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one
count as you lower your right shoulder.
CALF-ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms forward. Keep your
right leg straight and the left foot on the floor; then bend the left leg and lean forward by
moving your hips toward the wall. Hold, then repeat on the other side for 15 counts.
TOE TOUCH
Slowly bend forward from your waist, letting your back and shoulders relax as you
stretch toward your toes. Reach down as far as you can and hold for 15 counts.
SIDE STRECH
Open your arms to the side and continue lifting them until they are over your head. Reach your
right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right
side. Repeat this action with your left arm.
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INDOOR BIKE BESP-24
EN