Model No. 831.23765.0

Serial No.

Write the serial number in the space above for reference.

Serial

Number

Decal

QUESTIONS?

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DO NOT CONTACT THE STORE. For assistance, contact our Customer Service Department.

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CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Keep this manual for future reference.

USER???S MANUAL

Visit our website at

www.nordictrack.com

new products, prizes, fitness tips, and much more!

1.Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

2.It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions.

3.Your elliptical exerciser is intended for home use only. Do not use your elliptical exerciser in a commercial, rental, or institutional set- ting.

4.Keep your elliptical exerciser indoors, away from moisture and dust. Place your elliptical exerciser on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around your elliptical exerciser to mount, dismount, and use it.

5.Inspect and properly tighten all parts regu- larly. Replace any worn parts immediately.

6.Keep children under age 12 and pets away from your elliptical exerciser at all times.

7.Your elliptical exerciser should not be used by persons weighing more than 275 lbs. (124 kg).

8.Wear appropriate exercise clothes when exercising; do not wear loose clothes that could become caught on your elliptical exer- ciser. Always wear athletic shoes for foot protection.

9.Hold the handgrip pulse sensor or the upper body arms when mounting, dismounting, or using your elliptical exerciser.

10.Keep your back straight while using your elliptical exerciser; do not arch your back.

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.When you stop exercising, allow the pedals to slowly come to a stop.

13.If you feel pain or dizziness while exercising, stop immediately and cool down.

14.Use your elliptical exerciser only as described in this manual.

BEFORE YOU BEGIN

Thank you for purchasing the revolutionary NordicTrack?? ASR 630 elliptical exerciser. The ASR 630 elliptical exerciser provides a wide array of fea- tures designed to make your workouts at home more effective and enjoyable???and when you???re not exercis- ing, the unique elliptical exerciser can be folded out of the way.

For your benefit, read this manual carefully before you use the elliptical exerciser. If you have ques-

tions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before con- tacting 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.

While another person lifts the front of the Frame (1), attach the Front Stabilizer (4) to the Frame with two M10 x 80mm Button Screws (93) and two M10 Split Washers (99).

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2.Attach the Left and Right Frame Covers (36, 37) around the Frame (1) with four M4 x 16mm Round Head Screws (92).

3.With the help of another person, carefully tip the elliptical exerciser onto its side. Attach the Center Foot (40) to the Frame (1) with two

M4 x 16mm Blunt Screws (33). Then, return the elliptical exerciser to the upright position.

Orient the Rear Stabilizer (3) as shown. While another person lifts the Folding Frame (2), attach the Rear Stabilizer to the Folding Frame with two M10 x 80mm Button Screws (93) and two M10 Split Washers (99).

4.Tip: Be careful not to pinch the Wire Harnesses (64, 65) during this step.

While another person holds the Upright (10) near the Frame (1), connect the Upper Wire Harness (65) to the Lower Wire Harness (64).

Then, insert the Upright (10) into the Frame (1). Attach the Upright with four M8 x 19mm Patch Screws (86) and four M8 Split Washers (97). Do not tighten the Patch Screws yet.

5.Orient the Left and Right Upright Covers (19, 20) as shown. Then, attach the Upright Covers around the Upright (10) with five M4 x 16mm Round Head Screws (92).

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Avoid pinching the 10 Wire Harnesses (64, 65)

during this step

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6.Tip: Be careful not to damage the Upper Wire Harness (65).

Apply a generous amount of the included grease to the Upper Body Axle (71). Insert the Upper Body Axle into the Upright (10).

Apply a small amount of grease to a Wave Washer (80). Slide the Wave Washer onto the left end of the Upper Body Axle (71).

Identify the Left Upper Body Leg (24), which is marked with an ???L??? sticker, and orient it as shown. Slide the Left Upper Body Leg onto the left side of the Upper Body Axle (71).

Attach the Left Upper Body Leg (24) to the Upper Body Axle (71) with an M8 x 19mm Patch Screw (86) and an M8 x 23mm Washer (31).

Repeat this step for the Right Upper Body Leg (72).

7.Attach the Right Upper Body Arm (23) to the Right Upper Body Leg (72) with three M8 x 14mm Patch Screws (84) and three M8 Split Washers (97).

Attach the Left Upper Body Arm (22) in the same way.

8.Hold the Right Rear Upper Body Cover (28) and the Right Front Upper Body Cover (29) around the Right Upper Body Leg (72). Attach the Upper Body Covers with five M4 x 16mm Round Head Screws (92).

Attach the Left Rear Upper Body Cover (26) and the Left Front Upper Body Cover (27) in the same way.

9.The Console (11) can be operated with four 1.5V ???D??? batteries (not included); alkaline batteries are recommended. IMPORTANT: If the elliptical exerciser has been exposed to cold tempera- tures, allow it to warm to room temperature before inserting batteries into the Console. If you do not do this, the console displays or other electronic components may become damaged. Remove the battery cover and insert four batteries into the Console. Make sure that the batteries are oriented as shown at the right. Then, reattach the battery cover.

The Console (11) can also be operated with a regulated 6-volt DC 2-amp power supply (not included). To purchase a power supply, call your local Sears store. To avoid damaging the console, use only a manufacturer-sup- plied power supply. Plug one end of the power supply into the jack on the Console; plug the other end into an outlet installed in accordance with all local codes and ordinances.

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Batteries

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10.Tip: Be careful not to pinch the wire har- nesses during this step.

While another person holds the Console (11) near the Upright (10), connect the console wire harness to the Upper Wire Harness (65).

Attach the Console (11) to the Upright (10) with four M4 x 16mm Screws (78).

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Avoid pinching the wire harnesses during this step

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HOW TO FOLD AND UNFOLD THE ELLIPTICAL

EXERCISER

When the elliptical exerciser is not in use, the frame can be folded out of the way. To fold the elliptical exer- ciser, lift the handle on the rear of the elliptical exerciser until the elliptical exerciser locks into the vertical posi- tion.

To unfold the elliptical exerciser, hold the handle, press the latch button, and then lower the frame to the floor.

HOW TO MOVE THE ELLIPTICAL EXERCISER

To move the elliptical exerciser, first fold it as described at the left. Next, stand in front of the ellipti- cal exerciser and place one foot against the center of the front stabilizer. Pull the transport handle backward until the elliptical exerciser will roll on the front wheels. Carefully move the elliptical exerciser to the desired position, and then lower it.

To mount the elliptical exerciser, hold the upper body arms and step onto the pedal that is in the lowest posi- tion. Next, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.

Note: The crank arms can turn in either direction. It is recommended that you turn the crank arms in the direction shown by the arrow below; however, for variety you can turn the crank arms in the opposite direction.

To dismount the elliptical exerciser, wait until the ped- als come to a complete stop. Note: The elliptical exerciser does not have a free wheel; the pedals will continue to move until the flywheel stops.

When the pedals are stationary, step off the higher pedal first. Then, step off the lower pedal.

To adjust the stride of the elliptical exerciser, first pull one of the adjustment knobs until the adjustment bracket pivots freely. Pivot the adjustment bracket until the adjustment knob is aligned with one of the three holes in the crank arm, and gently release the knob. Then, pivot the adjustment bracket back and forth slightly to make sure that the adjustment pin is engaged in one of the three holes in the crank arm.

Adjust the other side of the elliptical exerciser in the same way.

FEATURES OF THE CONSOLE

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 con- sole will provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor.

The console also offers four preset programs. Each program 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.

In addition, the console features two heart rate pro- grams that change the resistance of the pedals to keep your heart rate near target heart rate settings while you exercise.

The console also features the new iFIT Interactive Workout System. The iFIT Interactive Workout System is compatible with iFIT Cards containing workout pro- grams designed to help you achieve specific fitness goals. For example, lose unwanted pounds with the 8- week Weight Loss program. iFIT programs control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts. One demo iFIT Card is included. Additional iFIT Cards are available separately. To purchase iFIT

Cards, go to www.iFIT.com or call the telephone number on the front cover of this manual. iFIT Cards are also available at select stores.

You can even connect your MP3 player or CD player to the console???s stereo sound system and listen to your favorite music or audio books while you exercise.

To use the manual mode of the console, follow the steps beginning on page 15. To use a preset program, see page 17. To use a heart rate program, see page 18. To use an iFIT program, see page 19.

To use the stereo sound system, see page 19.

HOW TO USE THE MANUAL MODE

Note: If there is a sheet of clear plastic on the face of the console, remove the plastic.

1.Press any button on the console or begin pedaling to turn on the console.

When you turn on the console, the display and the program target pacer will light. A tone will then sound and the console will be ready for use.

2.Select the manual mode.

When you turn on the console, the manual mode will be selected. If you have selected a program, reselect the manual mode by pressing any of the Programs buttons repeatedly until a track appears in the left display.

3.Begin pedaling and change the resistance of the pedals as desired.

As you pedal, change the resis- tance of the pedals by pressing the OneTouch Resis-

tance buttons. There

are ten resistance levels. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level.

4.Follow your progress with the displays.

The upper right

display can show the elapsed time, the dis- tance (total revolu- tions) you have ped- aled, the approximate

number of calories you have burned, and the approximate number of grams of carbs you have burned. The display will change modes every few seconds.

The lower right display can show your pedaling pace (in rev- olutions per minute)

and the resistance level of the pedals.

The display will change modes every few sec- onds. The display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 16).

The left display will

show a track repre- senting 1/4 mile. 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

To change the display mode, press the Display button repeatedly until the desired exercise infor- mation appears in the upper or lower right display. After several seconds, the display will change modes automatically as before.

To view the total distance pedaled since the ellipti- cal exerciser was purchased, press the Odometer button. The information will appear in the display for a few seconds. To view the trip distance, press the Odometer button a second time. To reset the trip distance, hold down the Odometer button for a few seconds. Note: The number on the right side of the display multiplied by the number on the left side equals the total distance or the trip distance.

5.Measure your heart rate if desired.

If there are

sheets of clearContacts plastic on the

metal contacts on the handgrip pulse sensor, remove the plas- tic. In addition, make sure that your hands are clean. To mea-

sure your heart rate, hold the handgrip pulse sen- sor with your palms resting against the metal con- tacts. Avoid moving your hands or gripping the contacts 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.

If your heart rate is not shown, make sure that your hands are positioned as described. Be care- ful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts.

6.Turn on the fan if desired.

To turn on the fan at high speed, press the Fan button. To turn on the fan at low speed, press the Fan button a second time. To select the auto mode, press the Fan button a third time; while the auto mode is selected, the speed of the fan will automatically increase or decrease as you increase or decrease your pedaling speed.

Pivot the thumb tab on the right side of the fan to

adjust the fan

angle.Thumb Tab

To turn off the fan, press the Fan button again. Note: If the pedals do not move for about thirty seconds, the fan will automatically turn off to con- serve the batteries.

7.When you are finished exercising, the console will turn off automatically.

If the pedals do not move for several seconds, a series of tones will sound and the console will pause.

If the pedals do not move for about five minutes, the console will turn off and the displays will be reset.

HOW TO USE A PRESET PROGRAM

1.Press any button on the console or begin pedaling to turn on the console.

See step 1 on page 15.

2.Select a preset program.

To select one of the four preset programs, press the Weight Loss, the Aerobic 1, the Aerobic 2, or the Performance button on the left side of the console.

When you select a preset program, the name of the program and the maximum resistance level will appear in the display for a few seconds. A profile of the resistance levels of the program will also scroll across the left side of the display.

3.Begin pedaling to start the program.

Each program is divided into 30 one-minute seg- ments. One resistance level and one target pace setting is programmed for each segment. Note:

The same resistance level and/or target pace set- ting may be programmed for consecutive seg- ments.

During the program, the program profile will show your progress (see the drawing above). The flashing segment of the profile represents the cur- rent segment of the program. The height of the flashing segment indicates the resistance level for the current segment. At the end of each seg- ment of the program, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance level is pro- grammed for the next segment, the resistance level will appear in the display for a few seconds to alert you. The resistance of the pedals will then change.

During the program, the program target pacer will prompt you to keep your pedaling pace near the target pace setting for the current segment. When a left indicator lights, increase your pace; when a right indicator lights, decrease your pace. When the center indicator lights, maintain your current pace. Important: The program target pacer is intended only to provide a goal. 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 resistance level by pressing the OneTouch Resistance buttons. However, when the current segment ends, the resistance of the pedals will automatically adjust to the resistance level for the next segment.

If you stop pedaling for several seconds, a series of tones will sound and the program will pause. To restart the program, simply resume pedaling. The program will continue until the last segment of the program ends.

4.Follow your progress with the displays.

See step 4 on page 15.

5.Measure your heart rate if desired.

See step 5 on page 16.

6.Turn on the fan if desired.

See step 6 on page 16.

7.When you are finished exercising, the console will turn off automatically.

See step 7 on page 16.

HOW TO USE A HEART RATE PROGRAM

1.Press any button on the console or begin pedaling to turn on the console.

See step 1 on page 15.

2.Select a heart rate program.

To select one of the heart rate programs, press the Heart Rate 1 or the Heart Rate 2 button on the left side of the console.

3.Enter a target heart rate setting.

A few seconds after you select a heart rate program, the tar- get heart rate setting for the program will flash in the lower right display.

During heart rate program 1, the same target heart rate setting will be programmed for all seg- ments of the program. If you have selected heart rate program 1, press the increase and decrease buttons above the Heart Rate Program buttons to enter the desired target heart rate setting (see EXERCISE INTENSITY on page 21).

During heart rate program 2, different target heart rate settings will be programmed for differ- ent segments of the program. If you have select- ed heart rate program 2, press the increase and decrease buttons above the Heart Rate Program buttons to enter the desired maximum target heart rate setting for the program (see EXER- CISE INTENSITY on page 21).

4.Hold the handgrip pulse sensor.

It is not necessary to hold the handgrip pulse sensor continuously during heart rate programs; however, you should hold the handgrip pulse sen- sor frequently for the programs to operate proper- ly. Each time you hold the handgrip pulse sen- sor, keep your hands on the metal contacts for at least 30 seconds.

5.Begin pedaling to start the program.

Heart rate program 1 is divided into 40 one- minute segments. Note: For a shorter workout, stop exercising or select a different program before the program ends.

Heart rate program 2 is divided into 30 one- minute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting may be programmed for consecutive segments.

During the program, the program profile in the display will show your progress. The flashing seg- ment of the profile represents the current seg- ment of the program. The height of the flashing segment indicates the target heart rate setting for the current segment. At the end of each segment of the program, a series of tones will sound and the next segment of the profile will begin to flash.

During both programs, the console will regularly compare your heart rate to the target heart rate setting for the current segment of the program. If your heart rate is too far below or above the tar- get heart rate setting, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate set- ting. Each time the resistance changes, the resis- tance level will appear in the display for a few seconds to alert you.

While you exercise, the program target pacer will prompt you to maintain a constant pedaling speed. When a left indicator lights, increase your pace; when a right indicator lights, decrease your pace. When the center indicator lights, maintain your current pace. Important: The program tar- get pacer is intended only to provide a goal. Make sure to pedal at a pace that is comfort- able for you.

If the resistance level for the current segment is too high or too low, you can manually override the resistance level by pressing the OneTouch Resistance buttons. However, when the console compares your heart rate to the target heart rate setting, the resistance of the pedals may auto- matically increase or decrease to bring your heart rate closer to the target heart rate setting.

If you stop pedaling for several seconds, a series of tones will sound and the program will pause. To restart the program, simply resume pedaling. The program will continue until the last segment of the program ends.

6.Follow your progress with the displays.

See step 4 on page 15.

7.Turn on the fan if desired.

See step 6 on page 16.

8.When you are finished exercising, the console will turn off automatically.

See step 7 on page 16.

HOW TO USE AN IFIT PROGRAM

1.Press any button on the console or begin pedaling to turn on the console.

See step 1 on page 15.

2.Insert an iFIT Card and select a program.

To use an iFIT program, insert an iFIT Card into the iFIT slot; make sure that the iFIT Card is ori- ented so the metal contacts are face down and are facing the slot. When the iFIT Card is proper- ly inserted, the indicator next to the slot will light and the name of the iFit program will appear in the display.

Next, select the desired program on the iFIT Card by pressing the increase and decrease buttons next to the iFIT slot.

A moment after you select a program, the voice of a personal trainer will begin guiding you through your workout. iFIT programs work in the same way as preset programs. To use the pro- gram, see steps 3 to 7 on page 17.

3.When you are finished exercising, remove the iFIT Card.

Remove the iFIT Card when you are finished exercising. Store the iFIT Card in a secure place.

HOW TO USE THE STEREO SOUND SYSTEM

To play music or audio books through the console???s stereo sound system while you exercise, plug the included audio cable into the jack on the console and into a jack on your MP3 player or CD player; make sure that the audio cable is fully plugged in.

Next, press the play button on your MP3 player or CD player. Adjust the volume of the speakers using the volume control on your MP3 player or CD player.

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 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.

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, maximum fat burning, and aerobic exer- cise.

To find the proper intensity level, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your ???training zone.??? The lowest num- ber is the heart rate for fat burning, the middle num- ber 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.

HOW TO MEASURE YOUR HEART RATE

To measure your heart

rate, exercise for at least four minutes. Then, stop exercising

and place two fingers on your wrist as shown. Take a six-second heartbeat count, and

multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. Note: If your exercise equipment includes a pulse sensor, you can use the pulse sensor to measure your heart rate.

WORKOUT GUIDELINES

Warm-up???Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body tem- perature, 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.

Cool-down???Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and will help 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.

Inspect and tighten all parts of the elliptical exerciser regularly. Replace any worn parts immediately.

To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console displays become dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 9 on page 9 for replacement instructions.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

If the handgrip pulse sensor does not function proper- ly, see step 5 on page 16.

HOW TO ELIMINATE RUBBING OF THE DISCS

If the Discs (12) rub against the Side Shields (14, 15) during use, make sure that the Center Foot (40) is installed in the Frame (1). If the Center Foot is installed, loosen the two indicated Bolt Sets (88) and the two M4 x 19mm Screws (81) in each side of the elliptical exerciser.

Adjust the position of the Side Shields (14, 15) until the Discs (12) no longer rub against them, and then tighten the Bolt Sets (88) and the M4 x 19mm Screws (81).

HOW TO ADJUST THE BELT

If the pedals slip while you are pedaling, even while the resistance is adjusted to the highest setting, the belt may need to be adjusted. To adjust the belt, first see assembly step 12 on page 11 and remove the left pedal arm and the left link arm.

Disc away from the elliptical exerciser.

of the elliptical exerciser until the Belt (74) is tight. Then, tighten the three screws.

Reattach the left disc with the four screws and then reattach the left disc cover. Next, see assembly step 12 on page 11 and reattach the left pedal arm and the left link arm.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move 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 tendons, 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.

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