Bowflex TreadClimber TC10 Owner's Manual page 21

Operations
Seated Twist
Sit on the fl oor and extend the legs straight out in front of the
body with the knees slightly bent. Place one hand on the fl oor
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
Sit on the fl oor and extend one leg straight out in front of the
body. Place the foot of the other leg across the thigh in the
fi gure four position. Move the chest toward the legs, pivoting
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
Dynamic Heel Drop
Place the ball of one foot on the edge of a step or staircase.
Place the other foot slightly in front. 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 seconds. Repeat as a continuous, controlled, fl uid
sequence 10 or 20 times. Repeat the stretch with the other
leg
21