Bowflex TreadClimber TC10 Owner's Manual page 20

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When youaredoneusingyourTreadClimber ®fitnessmachine, c onsider doingtheserehxingstretches, w hichwill help
yourbodyrecover f romthe workout a nd makeyoumoreflexible:
Lying LegRaise
Lieonthe floorface upwith the legsslightlybent.Lift oneleg
up towardtheceiling, keeping the kneestraight. Place the
hands(or a strap) around thethigh and move the legcloser
tothe bead.Holdthe stretchfor 10to 30 seconds. R epeat t he
stretchon theotherleg.Keep the headonthe floorand do not
roundthe spine.
SideLyingKneeBend
Lieonthe flooron onesideofthe bodyand restthe headon
the lowerarm.Bendthetop kneeand holdthe anklewith the
same-side hand,thenpull the heeltowardthe gluteals.Holdthe
stretchfor 10to 30 seconds. L ieonthe othersideand repeat
thestretchwith theotherleg.Remember to holdthe knees close
together.
Lyin_ FigureFour
Lieonthe floorface upwith the legsbent.Placeonefoot across
thethigh ofthe opposite leg in thefigurefourposition.Reach
forthe leg onthefloorand pull it towardthechest.Holdthe
stretchfor 10to 30 seconds. R epeat the stretchwith theother
leg.Keep the headon thefloor.
* Source: J ayBlahnik'sFull-Body Flexibility, S econd Edition,2010.HumanKinetics.com.
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