Cool-Down; Lying Leg Raise; Side Lying Knee Bend; Lying Figure Four - Bowflex TreadClimber TC20 Owner's Manual

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Operations

Cool-Down *

When you are done using your TreadClimber

help your body recover from the workout and make you more ﬂ exible:

Lie on the ﬂ oor face up with the legs slightly bent. Lift one leg

up toward the ceiling, keeping the knee straight. Place the

hands (or a strap) around the thigh and move the leg closer

to the head. Hold the stretch for 10 to 30 seconds. Repeat the

stretch on the other leg. Keep the head on the ﬂ oor and do

not round the spine.

Lie on the ﬂ 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.

Lie on the ﬂ oor face up with the legs bent. Place one foot

across the thigh of the opposite leg in the ﬁ gure four position.

Reach for the leg on the ﬂ 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 ﬂ oor.

Source: Jay Blahnik's Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

ﬁ tness machine, consider doing these relaxing stretches, which will

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