Bowflex TreadClimber TC10 Owner's Manual page 21

Seated Twist
Sit o n the floor and extend thelegs s traight out i nfront ofthe
body with the knees slightly bent. Place one hand o n the floor
behind the body and the other hand a cross the thigh. Twist the
upper body as faras comfortably possible toone s ide. HoH the
stretch for10to30seconds. Repeat the stretch onthe other
side.
Seated Figure Four
Sit o n the floor and extend one leg straight out i nfront ofthe
body. Place the foot o fthe other leg across the thigh inthe
figure f our p osition. Move the chest toward the legs, pivoting
atthe hip. H old t he stretch for10 to30seconds. Repeat on the
other leg. U se t he arms t osupport the back.
BynamJc Heel Hrep
Place the ball o fone foot onthe edge o fastep o rstaircase.
Place the other foot s lightly infront. Lower the heel ofthe back
foot as faras comfortably possible, keeping the knee straight.
Release the stretch by lifting the heel as high as comfortably
possible. Each r epetition ofthe sequence should take 1to3
seconds. Repeat asacontinuous, controlled, fluid sequence 10
or20 times. Repeat the stretch with the other leg
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