Bowflex Max Trainer M5 Owner's/Assembly Manual page 30

Side Lying Knee Bend
the lower arm. Bend the top knee and hold the ankle with the
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
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
Seated Twist
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
body. Place the foot of the other leg across the thigh in the
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
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
10 or 20 times. Repeat the stretch with the other leg
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Assembly / Owner's Manual