Jupiter 2 in 1 Elliptical Trainer 93726 - Elliptical bike Life Gear - Free user manual and instructions

USER MANUAL Jupiter 2 in 1 Elliptical Trainer 93726 Life Gear

JUPITER, 2 in 1 ELLIPTICAL TRAINER ITEM NO: 93726

LifeGear

Get active for life

OWNER'S MANUAL

IMPORTANT: Read all instructions carefully before using this product. Retain this owner's manual for future reference. The specifications of this product may vary from this photo, subject to change without notice.

TABLE OF CONTENTS

WARRANTY 2

IMPORTANT SAFETY INSTRUCTIONS 3

PARTS LIST 4

HARDWARE PACKING LIST 6

TOOLS 7

OVERVIEW DRAWING 8

ASSEMBLY INSTRUCTIONS 9

LifeGear Inc. warrants to the original purchaser that this product is free from defects in material and workmanship when used for the purpose intended, under the conditions that it has been installed and operated in accordance with LifeGear's Owner's Manual. LifeGear's obligation under this warranty is limited to replacing or repairing free of charge, any parts which may prove to be defective under normal home use. This warranty does not include any damage caused by improper operation, misuse or commercial application.

From the date of purchase, the frame is warranted to be free from defects for 1 (one) year.

This warranty is offered only to the original owner and is not transferable. Proof of purchase is required.

When ordering replacement parts please have the following information ready:

1. Owner's Manual
2. Model Number
3. Description of Parts
4. Part Number
5. Date of Purchase

IMPORTANT SAFETY INSTRUCTIONS

Basic precautions should always be followed, including the following important safety instructions when using this equipment: Read all instructions before using this equipment.

1. Read all instructions and follow it carefully before using this equipment. Make sure the equipment is properly assembled and tightened before use.
2. Before exercise, in order to avoid injuring the muscle, warm-up exercise is necessary. Refer to the Warm Up and Cool Down Routine pages. After exercise, relaxation of the body is suggested for cool-down.
3. Please make sure all parts are not damaged and fixed well before use. This equipment should be placed on a flat surface when using. Using a mat or other covering material on the ground is recommended.
4. Please wear proper clothes and shoes when using this equipment; do not wear clothes that might catch any part of the equipment.
5. Do not attempt any maintenance or adjustments other than those described in this manual. Should any problems arise, discontinue use and consult your local dealer.
6. Be careful when step on or leave the pedal always hold the handlebars first. Make the pedal at your side at the lowest position, step on the pedal, and stride over the main frame then step on the other pedal. When using, please hold the handlebar by hands, make the pedals running smoothly by push or pull handlebars, then run the equipment regularly by cooperation of hands and feet. After exercise, please also make one pedal at the lowest position and leave your foot on the higher pedal first and then another.
7. Do not use the equipment outdoors.
8. This equipment is for household use only.
9. Only one person at a time should use this equipment.
10. If you feel any chest pains, nausea, dizziness, or short of breath, you should stop exercising immediately and consult your physician before continuing.
11. Care should be taken in mounting or dismounting the equipment.
12. Do not allow children to use or play on the equipment. Keep children and pets away from the equipment while in use. This machine is designed for adults use only. The minimum free space required for safe operation is not less than two meters.
13. The maximum weight capacity for this product is 110 kgs.

WARNING: Before beginning any exercise program consult your physician.

This is especially important for the persons who are over 35 years old or who have pre-existing health problems. Read all instructions before using any fitness equipment.

CAUTION: Read all instructions carefully before operating this product.

Retain this Owner's Manual for future reference.

PARTS LIST

No.	Description	Qty		No.	Description
001	Main Frame ∅50x2 1 025 Washer	∅16	x∅8x1.5	5
002L	Left Foot Bar 40x25x1.5 1 026 Bolt M	8x48	2
002R	Right Foot Bar 40x25x1.5 1 027 Nylon	Nut M6	10
003L	Left Handrail Arm ∅32x1.5	1	028 Washer ∅6	7
003R	Right Handrail Arm ∅32x1.5	1	029	Hexagon Head Bolt M6x40	6
004L	Left Handrail ∅32x1.5 1 030 Tension	Cable L=1600		1
004R	Right Handrail ∅32x1.5	1	031	Washer ∅10.2x∅14xδ1.0	2
005	Front Post ∅50x1.5	1	032 Screw ST4x21		7
006	Handlebar ∅28x1.5	1	033 Big	Washer ∅20x∅10x2	2
007	Bolt M6x10	1	034 Big	Washer ∅20x∅8x2	3
008	Screw ST2.9x10	2	035 Bolt ∅15.8x62.5		2
009	Bolt M8x30	1	036L	Left Foot Pedal 395x150x65	1
010	Front Stabilizer ∅50x1.5x480	1	036R	Right Foot Pedal 395x150x65	1
011	Rear Stabilizer ∅50x1.5x480	1	037	Cover Cap ∅40x∅25x10	2
012	Carriage Bolt M10x60	4	038	Front Stabilizer End Cap ∅50	2
013	Rear Stabilizer End Cap ∅50	2	039	Hexagon Head Bolt M6x45	2
014	Big Curve Washer ∅10	4	040	Transport Wheel ∅23x∅6x32	2
015	Cap Nut M10	4	041 Bolt M8x16	8
016L	Bolt for left U Shape Bracket ∅16x88.5xL23	1	042 Curve Washer ∅20x∅8		8
016R	Bolt for right U Shape Bracket ∅16x88.5xL23	1	043 Hexagon Head Bolt M10x18		2
017L	Left Nylon Nut 1/2"	1	044 Spring Washer ∅18x∅10x2		2
017R	Right Nylon Nut 1/2"	1	045 Washer ∅28x5		2
018	Wave Washer ∅28x∅17x0.3	2	046	Powder Metal Bushing ∅33x∅29x∅16x14x4	4
019	Powder Metal Bushing ∅29x∅16x14	8	047	Bolt M6x35	4
020	Spring Washer ∅12	2	048 Curve Washer ∅6		4
021	Bearing 6000 2Z	2	049 Bolt Cap S16		2
022	Washer ∅40x∅24xδ2.5	1	050	Cap Nut M6	4
023	U Shape Bracket	2	051	Plastic Bushing ∅32x∅16x5x∅50	2
024	Nylon Nut M8	5	052	Seat Post Cover	1

Qty

PARTS LIST

No.	Description	Qty		No.	Description
053	eat Post Bushing 1 074 Bearing	Nut I	15/16"	1
054	eat Cushion 1 075 Bearing Nut	II 7/8"	1
055	Tension Control Knob 1 076 Washer	∅34.5x		∅23x2.5	1
056	Computer (KB5128-2)	1	077	Hexagon Nut 7/8"		1
057	Bolt M5x12	4	078 Belt	Pulley with Crank ∅240		1
058	Hand Pulse Sensor with Wire L=580	2	079	Powder Metal Bushing ∅18x∅8x5		4
059	Handrail Foam Grip ∅31x∅37x480	2	080 Nut for Flywheel M10x1.25			2
060	pring Washer ∅8	8	081 Flywheel ∅230x40x32			1
061	Handrail End Cap ∅32x1.5	2	082	Belt PJ340J6		1
062	Handlebar End Cap ∅28x1.5	2	083 Idle	Wheel Bracket		1
063	crew ST4.2x20	2	084 Bolt	M8x20		2
064	Curve Washer ∅20x∅5.2	1	085 Eyebolt M6x36			2
065	Bolt M5x25	1	086	Tension Bracket 31x31xδ1.0		2
066	Phillips Self Tapping Screw ST4x16	4	087 Foot Bar End Cap			2
067	Extension Sensor Wire L=1100	1	088	Bolt Cap S13		2
068	$ensor with Wire L=950	1	089 Bolt	M8x12		1
069	Seat Post Knob M16x1.5 1 090			Handlebar Foam Grip ∅33x∅27x360		2
070	Left Cover	1	091	Seat Sliding Tube 38x38x1.5		1
071	Right Cover	1	092	Seat Sliding Tube End Cap 38x38x1.5		2
072	Bearing Cup ∅51.5	2	093	Seat Post 60x20x2		1
073	Bearing	2	094	Seat Adjustment Knob M8		1

Qty

HARDWARE PACKING LIST

(16R) Bolt for right U Shape Bracket ∅16x88.5xL23 1 PC
(17R) Right Nylon Nut 1/2" 1 PC
(18) Wave Washer ∅28x∅17x0.3 1 PC
(20) Spring Washer ∅12 1 PC

(16L) Bolt for left U Shape Bracket ∅16x88.5xL23 1 PC
(17L) Left Nylon Nut 1/2" 1 PC
(18) Wave Washer ∅28x∅17x0.3 1 PC
(20) Spring Washer ∅12 1 PC

(12) Carriage Bolt M10x60 4 PCS

(27) Nylon Nut M6 6 PCS

(14) Big Curve Washer ∅10 4 PCS

(28) Washer ∅6 6 PCS

(15) Cap Nut M10 4 PCS

(29) Hexagon Head Bolt M6x40 6 PCS

(33) Big Washer ∅20x∅10x2 2 PCS

(41) Bolt M8x16 8 PCS

(42) Curve Washer ∅20x∅8 8 PCS

(43) Hexagon Head Bolt M10x18 2 PCS

(44) Spring Washer ∅18x∅10x2 2 PCS

(45) Washer ∅28x5 2 PCS

(47) Bolt M6x35 4 PCS

(48) Curve Washer ∅6 4 PCS

(49) Bolt Cap S16 2 PCS

(50) Cap Nut M6 4 PCS

(51) Plastic Bushing ∅32x∅16x5x∅50 2 PCS

(60) Spring Washer ∅8 8 PCS

(88) Bolt Cap S13 2 PCS

TOOLS

Simple line drawing of a right-angle pipe with a bent end (no text or symbols)

Allen Wrench with Phillips Screwdriver 5mm 1 PC

Simple line drawing of a right-angle pipe fitting (no text or symbols)

Allen Wrench 8mm 1 PC

Pure technical line drawing of a mechanical tool or bracket (no text or symbols)

Multi Hex Tool S10, S13, S17, S19 1 PC

OVERVIEW DRAWING

ASSEMBLY INSTRUCTIONS

1. Front and Rear Stabilizers Installation

Slide two ∅50 Front Stabilizer End Caps (38) onto each end of the Front Stabilizer (10). Position the Front Stabilizer (10) in front of Main Frame (1) and align bolt holes. Attach the Front Stabilizer (10) onto the front curve of the Main Frame (1) with two M10x60 Carriage Bolts (12), two ∅10 Big Curve Washers (14), and two M10 Cap Nuts (15). Tighten cap nuts with the Multi Hex Tool provided. Slide two ∅50 Rear Stabilizer End Caps (13) onto each end of the Rear Stabilizer (11). Position the Rear Stabilizer (11) behind the Main Frame (1) and align bolt holes. Attach the Rear Stabilizer (11) onto the rear curve of the Main Frame (1) with two M10x60 Carriage Bolts (12), two ∅10 Big Curve Washers (14), and two M10 Cap Nuts (15). Tighten cap nuts with the Multi Hex Tool provided.

Hardware:

(12) Carriage Bolt M10x60 4 PCS

(14) Big Curve Washer ∅10 4 PCS

(15) Cap Nut M10 4 PCS

Tool:

Simple line drawing of a right-angle pipe with a curved tip and arrowhead (no text or symbols)

Allen Wrench with Phillips Screwdriver 5mm

2. Front Post and Tension Control Knob Installation

Insert the Tension Cable (30) through into the bottom hole of Front Post (5) and pull it out from the square hole of Front Post (5).

Connect the Sensor Wire (68) from the Main Frame (1) to the Extension Sensor Wire (67) from the Front Post (5).

Insert the Front Post (5) onto the tube of the Main Frame (1) and secure with six M8x16 Bolts (41), six ∅8 Spring Washers (60), and six ∅20x∅8 Curve Washers (42). Tighten bolts with the 5mm Allen Wrench with Phillips Screwdriver provided.

Remove the ∅20x∅5.2 Curve Washer (64) and M5x25 Bolt (65) from the Tension Control Knob (55). Remove bolt with the 5mm Allen Wrench with Phillips Screwdriver provided. Put the cable end of resistance cable of Tension Control Knob (55) into the spring hook of Tension Cable (30), see Figure A. Pull the resistance cable of Tension Control Knob (55) up and force it into the gap of metal bracket of Tension Cable (30), see Figure B. Attach the Tension Control Knob (55) onto the Front Post (5) with the ∅20x∅5.2 Curve (64) and M5x25 Bolt (65) that were removed. Tighten bolt with the 5mm Allen Wrench with Phillips Screwdriver provided.

Hardware:

(41) Bolt M8x16 6 PCS

(60) Spring Washer ∅8 6 PCS

(42) Curve Washer ∅20x∅8 6 PCS

3. Left/Right Handrail Arms, Left/Right Foot Bars, and Left/Right Foot Pedals Installation

Install the ∅32x∅16x5x∅50 Plastic Bushing (51) onto the left horizontal axis of the Front Post (5). Then attach the Left Handrail Arm (3L) onto the left horizontal axis of the Front Post (5) with one M10x18 Hexagon Head Bolt (43), one ∅18x∅10x2 Spring Washer (44), one ∅20x∅10x2 Big Washer (33), and one ∅28x5 Washer (45). Tighten bolt with the Multi Hex Tool provided. Install a S16 Bolt Cap (49) onto the M10x18 Hexagon Head Bolt (43). Attach the left U Shape Bracket (23) to the left Crank (78) with one ∅16x88.5xL23 Bolt for left U Shape Bracket (16L), one ∅28x∅17x0.3 Wave Washer (18), ∅12 Spring Washer (20), and 1/2" Left Nylon Nut (17L). Tighten bolt and nylon nut with the 8mm Allen Wrench and Multi Hex Tool provided. Install a S13 Bolt Cap (88) onto the M8 Nylon Nut (24).

NOTE: ∅16x88.5xL23 Bolt for left U Shape Bracket (16L) and ∅16x88.5xL23 Bolt for right U Shape Bracket (16R) are marked "R" for Right and "L" for Left.

Attach the Left Foot Pedal (36L) onto the Left Foot Bar (2L) with three M6 Nylon Nuts (27), three ∅6 Washers (28), and three M6x40 Hexagon Head Bolts (29). Tighten nylon nuts with the Multi Hex Tool provided.

Repeat above step to attach the Right Handrail Arm (3R) onto the right horizontal axis of the Front Post (5) and right U Shape Bracket (23) to the right Crank (78).

Hardware:

(51) Plastic Bushing ∅32x∅16x5x∅50 2 PCS

(43) Hexagon Head Bolt M10x18 2 PCS

(44) Spring Washer ∅18x∅10x2 2 PCS

(33) Big Washer ∅20x∅10x2 2 PCS

(45) Washer ∅28x5 2 PCS

(49) Bolt Cap S16 2 PCS

(16R) Bolt for right U Shape Bracket ∅16x88.5xL23 1 PC (17R) Right Nylon Nut 1/2" 1 PC (18) Wave Washer ∅28x∅17x0.3 1 PC (20) Spring Washer ∅12 1 PC

(16L) Bolt for left U Shape Bracket ∅16x88.5xL23 1 PC (17L) Left Nylon Nut 1/2" 1 PC (18) Wave Washer ∅28x∅17x0.3 1 PC (20) Spring Washer ∅12 1 PC

(88) Bolt Cap S13 2 PCS

(27) Nylon Nut M6 6 PCS

(28) Washer ∅6 6 PCS

(29) Hexagon Head Bolt M6x40 6 PCS

Tool:

Pure technical line drawing of a mechanical tool or bracket (no text or symbols)

Multi Hex Tool
S10, S13, S17, S19

4. Left and Right Handrails Installation

Attach the Left/Right Handrails (4L, 4R) onto the Left/Right Handrail Arms (3L, 3R) with four M6x35 Bolts (47), four ∅6 Curve Washers (48), and four M6 Cap Nuts (50). Tighten cap nuts with the Multi Hex Tool provided.

Hardware:

(47) Bolt M6x35 4 PCS

(48) Curve Washer ∅6 4 PCS

(50) Cap Nut M6 4 PCS

5. Handlebar and Computer Installation

Remove four M5x12 Bolts (57) from the back of the Computer (56). Remove bolts with the 5mm Allen Wrench with Phillips Screwdriver provided.

Insert the Hand Pulse Sensor Wires (58) from the Handlebar (6) into the hole on the Front Post (5) and then pull them out from the top end of the Front Post (5).

Attach the Handlebar (6) onto the Front Post (5) with two M8x16 Bolts (41), two ∅8 Spring Washers (60), and two ∅20x∅8 Curve Washers (42). Tighten bolts with the 5mm Allen Wrench with Phillips Screwdriver provided.

Connect the Extension Sensor Wire (67) and Hand Pulse Sensor Wires (58) to the wires that come from the Computer (56) and then attach the Computer (56) onto the top end of the Front Post (5) with four M5x12 Bolts (57) that were removed. Tighten bolts with the 5mm Allen Wrench with Phillips Screwdriver provided.

Hardware:

(41) Bolt M8x16 2 PCS

(60) Spring Washer ∅8 2 PCS

(42) Curve Washer ∅20x∅8 2 PCS

Multi Hex Tool S10, S13, S17, S19

6. Seat Post, Seat Post Cover, Seat Cushion, and Seat Sliding Tube Installation

Slide the Seat Post Cover (52) onto the tube of the Main Frame (1).

Insert the Seat Post (93) into the Seat Post Bushing (53) on the tube of the Main Frame (1) and then attach the Seat Post Knob (69) onto the tube of the Main Frame (1) by turning it in a clockwise direction to lock the Seat Post (93) in the suitable position.

Remove three M8 Nylon Nuts (24) and three ∅16x∅8x1.5 Washers (25) from underside of the Seat Cushion (54). Remove nylon nuts with the Multi Hex Tool provided. Guide bolts on underside of the Seat Cushion (54) through holes on top of the Seat Sliding Tube (91), attach with three removed M8 Nylon Nuts (24) and ∅16x∅8x1.5 Washers (25). Tighten nylon nuts with the Multi Hex Tool provided.

Remove one ∅20x∅8x2 Washer (34) and one M8 Seat Adjustment Knob (94) from underside of the Seat Sliding Tube (91). Guide bolt on underside of the Seat Sliding Tube (91) through hole on top of the Seat Post (93), attach with one removed ∅20x∅8x2 Washer (34) and one M8 Seat Adjustment Knob (94).

Digital life gear device with a digital display and mode button (no text or symbols on the device itself)

USING YOUR COMPUTER

The computer can be activated by pressing the button or by pedaling. If you leave the equipment for 4 minutes, the power will turn off automatically.

BUTTON FUNCTIONS:

MODE: Press the MODE button to select each function of the computer.

Press and hold the MODE button for 3 seconds to reset all data values to zero except the ODO (ODOMETER) data values.

COMPUTER FUNTIONS:

SCAN: Automatically scans each function in sequence with change every 6 seconds.

TMR (TIMER): Displays your elapsed workout time in minutes and seconds.

SPD (SPEED): Displays the current training speed.

DIS (DISTANCE): Displays the cumulative distance traveled during workout.

CAL (CALORIES): Displays approximate amount of calories burned during workout. (This data is a rough guide for comparison of different exercise sessions and should not be used in medical treatment).

ODO (ODOMETER): Displays the total accumulative distance traveled. The ODOMETER data values can not be clear to zero by pressing and holding the button for 3 seconds. If you take out the batteries from the computer, the ODOMETER data values will clear to zero.

RPM: Displays the revolutions per minute.

P (PULSE): Displays your current heart rate figures after you grip the handlebar pulse sensors with both your hands during exercise. To ensure the pulse readout is more precise, please always hold on to the handlebar pulse sensors with two hands instead of just with one hand only when you try to test your heart rate figures.

HOW TO INSTALL THE BATTERIES:

1. Remove the battery cover on the back of the computer.
2. Place two "SIZE-AA" batteries into the battery housing.
3. Insure batteries are correctly positioned and battery springs are proper contact with batteries.
4. Re-install the battery cover.
5. If the display is illegible or only partial segment appear, remove batteries and wait 15 seconds before reinstalling.

ADJUSTMENTS

Adjusting the Tension Control Knob

To increase the load, turn the tension control knob in a clockwise direction.

To decrease the load, turn the tension control knob in a counterclockwise direction.

Adjusting the Rear Stabilizer End Cap

Turn the rear stabilizer end cap on the rear stabilizer as needed to level the elliptical trainer.

Adjusting the Seat Height

Turn the seat post knob in a counterclockwise direction until it can be pulled out. Pull out the seat post knob and then slide the seat post up or down direction to the suitable position. Lock the seat post in place by releasing the seat post knob and sliding the seat post up or down slightly until the seat post knob "pops" down into the locked position. For added safety, tighten the seat post knob in a clockwise direction.

NOTE: When adjusting the height of seat post, make sure the seat post bushing does not exceed the mark line on the seat post.

Adjusting the Seat Forward or Back

Turn the seat adjustment knob to loosen the seat sliding tube. Slide the seat sliding tube forward or back to desired position and turn seat adjustment knob to tighten.

Note: Continue to turn seat adjustment knob until seat sliding tube is secure before exercising.

Technical line drawing of a mechanical device with multiple pipes and a central component (no text or symbols)

Tension Control Knob

Technical line drawing of a mechanical assembly with two wheels and a curved component (no text or symbols)

Rear Stabilizer End Cap

Technical line drawing of a mechanical device with a vertical scale and central knob (no text or symbols)

Seat Post Knob

Seat Adjustment Knob

MAINTENANCE

Cleaning

The elliptical trainer can be cleaned with a soft cloth and mild detergent. Do not use abrasives or solvents on plastic parts. Please wipe your perspiration off the elliptical trainer after each use. Be careful not get excessive moisture on the computer display panel as this might cause an electrical hazard or electronics to fail.

Please keep the elliptical trainer, specially, the computer console, out of direct sunlight to prevent screen damage.

Please inspect all assembly bolts and pedals on the machine for proper tightness every week.

Storage

Store the elliptical trainer in a clean and dry environment away from children.

TROUBLESHOOTING

PROBLEM	SOLUTION
The elliptical trainer wobbles when in use.	Turn the rear stabilizer end cap on the rear stabilizer as needed to level the elliptical trainer.
There is no display on the computer console.	1. Remove the computer console and verify the wires that come from the computer console are properly connected to the wires that come from the front post.2. Check if the batteries are correctly positioned and battery springs are in proper contact with batteries.3. The batteries in the computer console may be dead. Change to new batteries.
There is no heart rate reading or heart rate reading or is erratic / inconsistent.	1. Make sure that the wire connections for the hand pulse sensors are secure.2. To ensure the pulse readout is more precise, please always hold on to the handlebar grip sensors with two hands instead of just with one hand only when you try to test your heart rate figures.3. Gripping the hand pulse sensors too tight. Try to maintain moderate pressure while holding onto the hand pulse sensors.
The elliptical trainer makes a squeaking noise when in use.	The bolts may be loose on the elliptical trainer, please inspect the bolts and tighten the loose bolts.

WARM UP AND COOL DOWN ROUTINE

The WARM-UP is an important part of any workout. The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm up for two to five minutes before aerobic exercising. It should begin every session to prepare your body for more strenuous exercise by heating up and stretching your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles.

COOL DOWN at the end of your workout, repeat these exercises to reduce soreness in tired muscles. The purpose of cooling down is to return the body to its resting state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to return to the heart.

HEAD ROLLS

Rotate your head to the right for one count, you should feel a stretching sensation up the left side of your neck. Then 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, then drop your head to your chest for one count.

Line drawing of a person's neck and shoulder (no text or symbols)

Line drawing of a person wearing a leotard (no text or symbols)

SHOULDER LIFTS

Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder.

SIDE STRETCHES

Open your arms to the side and lift them until they are over your head. Reach your right arm as far toward the ceiling as you can for one count. Repeat this action with your left arm.

Line drawing of a person performing a stretching exercise with arms raised (no text or symbols)

Line drawing of a person in a standing or kneeling posture (no text or symbols)

QUADRICEPS STRETCH

With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat with left foot.

INNER THIGH STRETCH

Sit with the soles of your feet together and your knees pointing outward. Pull your feet as close to your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.

Line drawing of a seated person in profile, no text or symbols present

Line drawing of a person bending forward with knees and arms extended (no text or symbols)

TOE TOUCHES

Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach as far as you can and hold for 15 counts.

HAMSTRING STRETCHES

Extend your right leg. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg.

Line drawing of a person kneeling and stretching their back (no text or symbols)

Line drawing of a person in motion, possibly dancing or gesturing, with no text or symbols present.

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.