Bowflex TC10 User manual

Youareaboutto experienceatransformationthat will notonlyshapeyourbodybutwill alsochangeyouroutlookon
No.Wethankyoufor investing),,ourtimeandmoneyin),,ourTreadClimber®fitnessmachine.Wearesoconfidentin
yourpurchasethatweguaranteeyourresults.If youdon'tseeresultsinthefirst sixweeks,youcanget),,ourmoney
back(lessshippingandhandling)- guaranteed(see"100%SatisfactionGuarantee").
Usethis Owner'sManualasaguideto gettingstartedonyourTreadClimber®workoutsandfortips to keepyour
machinewellmaintained.
Yoursin Health,
TheBowflex®Family
Tovalidatewarrantysupport,keeptheoriginalproofofpurchaseandrecordthefollowinginformation:
SerialNumber Dateof Purchase
Toregister),,ourproductwarranty,goto:www.bowflex.com/re_:ister
Orcall 1(800)605-3369.
if youhavequestionsorproNemswithyourproduct,pleasecall 1(800)605-3369.
Nautilus,inc.,(800)NAUTILUS/[phone],www.Nautfluslnc.com- CustomerService:NorthAmerica(800)605-
3369,[email protected]i outsideU.S.+01-360-859-5180,[email protected]i Printedin Chinai ©
2011Nautilus,Inc, [e-mail],Inc.(www.
Nautfluslnc.com)trademarksincludeNAUTILUS@,BOWFLEX@,SCHWINN@,TreadClimber@andUNIVERSAL@and
respectiveIogos.Othertrademarksarethepropertyoftheir respectiveowners.

_This iconmeansapotentiallyhazardoussituationwhich,ifnotavoided,couldresultindeathorseriousinjury.
Beforeusingthisequipment,obeythefollowingwarnings:
z_ ReadandunderstandthecompleteOwner'sManual.KeeptheOwner'sManualforfuturereference.
ReadandunderstandallWarningsonthismachine.IfatanytimetheWarningstickersbecomeloose,
unreadaNeordislodged,contactNautilus®CustomerServiceforreplacementstickers.
#iiii!i!ili:il<##<i:iii;¸ _:_i_;:,_
Toreducetheriskofelectricalshockor unsupervisedusageoftheequipment,alwaysunplugthe
powercordfromthewalloutletand/orthemachineandwait5 minutesbeforecleaning,maintainingorrepairingthe
machine.Placethepowercordina securelocation.
Todecreasetheriskof burns,electricshock,orinjub,topersons,readandunderstandthe
completeOwner'sManual.Failuretofollowtheseguidelinescancauseaseriousor possiblyfatal electricalshockor
otherseriousinjury.
® Childrenmustnotbeletonorneartothis machine.Movingpartsandotherfeaturesofthemachinecanbe
dangeroustochildren.
® Notintendedforusebyanyoneunder14yearsofage.
® Consulta physicianbeforeyoustartanexerciseprogram.Stopexercisingifyoufeelpainortightnessin your
chest,becomeshortofbreath,orfeelfaint.Contactyourdoctorbeforeyouusethemachineagain.Usethevalues
calculatedor measuredbythemachine'scomputerforreferencepurposesonly.
® Beforeeachuse,examinethis machinefordamageto powercord,powerreceptacle,loosepartsorsignsofwear.
Donotuseif foundinthis condition.ContactNautilus®CustomerServicefor repairinformation.
® Themachineshouldneverbeleft unattendedwhenpluggedin.Unplugfromoutletwhennotin use,andbefore
puttingonortakingoff parts.
® Keeppowercordawayfromheatsourceandhotsurfaces.
® Thismachinemustbeconnectedto anappropriate,dedicatedelectricalcircuit.Nothingelsemustbeconnectedto
thecircuit.
® Alwaysconnectthepowercordtoa circuitcapableof handling10ampereswith nootherloadsapplied.
® Connectthis machinetoacorrectlygroundedoutlet;consulta licensedelectricianforassistance.
® Donotoperatewhereaerosolproductsarebeingused.
® Donotletliquidstouchtheelectroniccontroller.If it does,thecontrollermustbeinspectedandtestedforsafetyby
anapprovedtechnicianbeforeit canbeusedagain.

4
o Theelectricalwiringfortheresidencein whichthe machinewill beusedmustobeytheapplicaMelocaland
provincialrequirements.
,, Maximumuserweightlimit:300Ibs.(136kg).Donotuseif youareoverthis weight.
o Thismachineisforhomeuseonly.
® Donotwearlooseclothingorjeweky.Thismachinecontainsmovingparts.Donotputfingersorotherobjectsinto
movingpantsoftheexerciseequipment.
® Alwayswearrubbers@d athleticshoeswhenyouusethis machine.Donotusethemachinewith barefeetoronly
wearingsocks.
® Setupandoperatethis machineonasolid,level,horizontalsurface.
® Usecautionwhenyousteponandoffthemachine.Usethesuppliedfootsupportplatformsforstabilitybefore
walkingonthemovingbelt.
® Thenormaldesignandoperationofthis machineallowsforthetreadlesto moveindependentlyofeachotherwhen
a personstepson,orexertsforceorpressure,onthetreadles.Beawarethat treadlemovementcanoccurwhenthe
machineis unpluggedorthesafetykeyremoved.Alwaystakecaretoinsurethat fingersdonotgetcaughtbetween
thetreadles,andto preventinjuryneverallowchildrenorpetsaroundthemachine.
® Donotoperatethis machineoutdoorsorin moistorwetlocations.
® Keepat least19.5"(1/2m)oneachsideofthemachineand79" (2 m)behindthemachineclear.Thisisthe
recommendedsafedistanceforaccessandpassagearoundandemergencydismountsfromthemachine.Keep
thirdpantiesoutofthis spacewhenmachineis inuse.
® Donotoverexertyourselfduringexercise.Operatethemachineinthemannerdescribedinthis manuak
® Performall regularandperiodicmaintenanceproceduresrecommendedintheOwner'sNlanuak
® Read,understand,andtesttheEmergencyStopProcedurebeforeuse.
® Keepthewalkingbeltcleananddry.
® Donotdroporputobjectsintoanyopeningofthemachine.
® Thismachineisdesignedforwalking.Donottryto runonthis machine.
® KeepyourhandsonthesupportHandlebarsandstayasnearthefrontofthemachineasiscomfortableinorderto
stayin balanceontheTreadles.
® Keepyourfootin thecenterofeachTreadle,donotletyourfeetcrossin frontofyourbodyasyouincreasethe
speed.
® Usethis machineonlyforits intendeduseasdescribedinthis manual.Donotuseattachmentsnotrecommended
bythemanufacturer.

_FA|LURE TO OBEY THESE SAFEGUARDS CAN CAUSE SERIOUS
iNJURY OR HEALTH PROBLEMS.
1. Keep children and pets away from this machine at all times.
2. When this machine is not in operation, remove the Safety
Key and keep out of the reach of childreno
3. Use Caution when you operate this equipment or serious
injury can occuc
4. Prior to use, read and understand the Owners Manual,
including all Warnings.
5. To prevent injury, stand on the Foot Platforms before
you start the machine.
6. This machine is for Residential use only.
7. The Maximum user Weight for this machine is 3001bs• /
136kgs.
8. Replace any Warning label that becomes damaged,
illegible or is removed,
9, Not intended for use by anyone under 14 years of age
UnpUug power cord before you move the
machine.
DBbranchez Recordon d'amimentation avant
de depmacer la machine.
besidepower outlet
HAZARDOUS VOLTAGE.
Contact may cause
electrica| shock or burn=
* under RearStep
Keep hands and feet away•
Gardez ies mains et ies pfeds loin.
on inside of Treadles
CALIFORNIA93120 PHASE2
COMPLIANT FOR
FORMALDEHYDE
FABR,CATOR
MM/Y'¢'/y
-Moving
-Keep guards in place.
-Lock out power before
* under RearStep
/" Serial Number
AAAAAABBBPPPPPPLLCCCCCC
c@us
3101191
18225 NE Riverside Parkway, Podland, Or. 97230
[email protected] [_
Model: TC1O
Rating: 120 VAC, 8OHz - 1OA
Made in: China
oooo

Thisproductmustbeelectricallygrounded,if a malfunctionoccurs,correctgroundingdecreasesthe riskofelectric
shock.Thepowercordisequippedwith anequipment-groundingconductor,andmustbeconnectedtoanoutletthat
is properlyinstalledandgrounded.
Theelectricalwiringmustcomplywith all applicablelocalandprovincialstandardsand
requirements,incorrectconnectionoftheequipment-groundingconductorcanresultina riskof
electricshock.Consulta licensedelectricianifyouarenotsurethat themachineiscorrectly
grounded.Donotchangetheplugonthemachine- if it doesnotfit theoutlet,haveacorrect
outletinstalledbya licensedelectrician.
if youconnectthemachinetoanoutletwith GFI(groundfault interrupt)orAFI(arcfault interrupt),machineoperation
cancausethecircuittotrip.
if anextensioncordor surgeprotectorisusedwiththis machine,makesurethat it isa heavydutymodelrated
at ]5Aoperation,andacceptsanequipment-groundingconductor.Donotconnectotherappliancesordevices
totheextensioncordorsurgeprotectorincombinationwiththis machine.
6

EmergencyStopProcedure(SafetyKeyPort)
TheTreadClimber®machineisequippedwith aSafetyKey
thatcanpreventseriousinjub,,aswellaspreventchildren
fromplayingwithand/orbeinginjuredonthemachine.If
theSafetyKeyis notcorrectlyinsertedintotheSafetyKey
Port,thebeltswill notoperate.
Z_ AlwaysattachtheSafetyKeyCliptoyourclothing
duringyourworkout.
Whenyouusethemachine,onlyremovetheSafety
Keyin anemergency.Whenthekeyisremovedwhile
themachineisin operation,it will stopquickly,
whichcouldcausethe lossof bahnceandpossibleinjub,.
Forsafestorageofthemachineandto preventunsupervisedoperationofthemachinealwaysremovethe
SafetyKeyanddisconnectthepowercordfromthewalloutletandmachineACinput.Placethepowercordin a
securelocation.
TheConsolewilldisplay"EStP"fora SafetyKeyfaulLTheTreadClimber®machinewill pausea workoutwhenthe
SafetyKeyisremoved.InspecttheSafetyKeyandbesureit isconnectedtotheConsolecorrectly.Pushthe
STARTbuttontoresumetheworkout.

MaximumUserWeight: 300Ibs(136kgs)
PowerRequirements:
OperationalVoltage: 120VAC60Hz
OperatingCurrent: IOAmax
Reguhtob,Approvals: c-ETL-usmark.Evalu-
atedperUL1647FourthEdition,January2008and
CAN/CSA-C22_2_68-92_
/
51"(129cm)
8

%4
/Smartphol_e/MP3 playerholder
....j/,j Console
@ @ @ @, ,s;
_iii_!i!_i_i_, 8_i_i_@ '_'_'''_'
@i @ ,_i,i,,s
,i,i'_ {!_i__ '_,_,
Walkin£Belt
WorkoutCyli_der
Walti% BeltAdiust-
meritBolt
........ ('}8(! I(_
........ l_anspo_tHandBa_
...................... Levele_
Powe_Switch

,, s
Startbutton
Timedisplay/
weightvalue
SpeeddispBy CaBrie /
DistancedispBy
GO CoachTM dispBy
Increasebutton
Decreasebutton
STARTbutton
Pushto poweruptheConsole,starta workout,resumea pausedworkout,orselectanoption.Pushandholdfor2
secondsto shiftbetweentheG.O.CoachTM workoutmodeandtheManualworkoutmode.
Note: ®
DuringtheManualTreadOlimberworkoutmode,theG.O.CoaclfMdisplay,/viiibeblanL
STOPbutton
Pushto pauseaworkout,exittheCons@Service/Setupmode,orenda pausedworkout.
IO

Timedisplay/weightvaJue
Countsinminutesandsecondsthetotaltimeofyourworkout(e.g.15:42
minutes).
ShowstheweightvaluefortheG.O.CoachTM userandtheNlanualWorkoutmode
inLBS(pounds)orKG(kilograms).ThedefaukvalueforWeightis150Ibs.
{_iiiii!![i'i!ili_i_@ _i_i_i!_ii!i_I__i_i_i_i_:,_'_,;_
@ _!_i!:_i!ii__ _;;!__, ,,,_,
Speeddisplay
Showsyourclimbingratein miles(MI)orkilometers(KM)perhourtoonedecimal
(e.g.3.4MI).MIisthedefaultsetting.
gaJorie/gistancedisplay
ShowstheCalorieorDistancevalues.TheCaloriedisplaycountsyourtotal
calories.
Note:Whenyoureach"9999",theCaloriedisplaywillrollovertoavalue
of"0".
ThedisplayalternatesbetweentheCalorieandDistancevaluesevery2seconds.
TheDistancedisplayshowsyourworkoutdistanceinmiles(MI)or kilometers
(KM).Milesisthedefaultsetting.
Note:Whenyouworkouta distancemorethan"99.99",thedisplaywill
rolloverto"0.00".
G.O.CoachTM display
Thedisplayshowstheweeklyprogresstowardthe90minute,G.O.CoachTM goalforoneuser.Theweeklygoalconsists
ofthreecolumnsofthirtyminutes,eachsegmentofa columnis3.3minutes.
TreadClimberworkoutmode.
Note:Thisdisplayisblankin Manual ce
increasebutton
Pushtoincreasethespeedofthebelts,increasea valueforweight,or move
througha list ofoptions.
Oecreasebutton
Pushtolowerthespeedofthebelts,decreaseavalueforweight,ormove
througha list ofoptions.Pushandholdfor2 secondstoaccesstheWeightvalue
in Idlemode.
11

HydraulicSetting Cylinders
YourTreadClimberC_machineusesHydraulicCylinderstoabsorbyourstepsandcushionyourjoints,decreasingyour
overallfatigueandreducingmusclestrain.ThedisplacementoftheTreadlesisadjustedbythedialsontheHydraulic
Cylinders.TheMINsettingistheminimumamountofTreadlemovement,theMAXisthemaximummovement.The
closerthedial issettotheMAXsetting,themoretheTreadlewiiltravel.Thisresultsin a moreintenseworkout.
12

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iii_!_!ii!!iiiil)i!ii!i!!,!,!i!i_,_i!ii_!__,_i!i_ _;_,_
Beginwitheachcylindersettothecentral,whitedotonthedial.Ifthis settingallowstoomuchTreadletravel,adjust
thedialtowardtheMIN(clockwise)settinguntilyouarecomfortablewiththeamountoftravel.Ifyoufindthatthe .........
Treadlesdonotmoveenoughto fullycushionyoursteps,adjustthedial settingtowardtheMAX(counter-clockwise) ..........................
setting,allowingmoreTreadlemovement.TheTreadlesshouldbesetsotheydisplaceenoughtoabsorbthe impactof .............
yoursteppingmotion,approximately3inches.Althoughthesettingsdial canmovecontinuouslyineitherdirection,it ...........
isrecommendednottoturnthedialsthroughtheredrange
//_ DonotchangetheintensitysettingsoftheCylindersduringaworkout.Stoptheworkoutandstepoff the
machinebeforeyouadjusttheresistancelevel.
Note:"Bottomingout"occurswhentheTreadletravelsthroughtoogreatarangeofmotion.Whenthisoccurs,
theTreadleshitagainstthebaseonthedownstep.ToreduceTreadletravel,turnthesettingdialtoward
MINorincreasethebeltspeed.
It maybehelpfulto noteyourdialsettingforfuturereferencewhentherearemultipleusersofthemachine.
13

FitnessBasics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,usetheTreadOlimber®fitness
machinea minimumof 3timesperweek,30minuteseachday.
Ifyouarenewtoexercise(orreturningtoareguhrexerciseprogram),andyouareunabletocomfortablycomplete30minutesof
continuousexerciseatonetime,justdo5-10 minutes,andgraduaflyincreaseyourworkouttimeuuti[youcanreach30minutestotal.
ifyourscheduleisbusy,andyouareunabletofit30minutesofcontinuousexerciseintoyourday,tryaccumuhting30minutesbydoing
multipleshorterworkoutsonthesameday.Forexample,15minutesinthemorningand15minutesintheevening.
Forbestresults,combineyourTreadClimber_fitnessmachineworkoutswithastrengthtrainingprogramusingaBowflex®homegymor
® ®
Bowfiex®%lectTechdumbbells,andfollowtheBowfiexBodyWeightLossPlanthatcomeswith},ourmachine.
t;onsistency
Busyworkschedules,familyobligationsanddaffychorescanmakeit difficulttofit regularexerciseintoyourlife.Try
thesetipsto increaseyourchancesofsuccess:
Scheduleyourworkoutsthesamewayyouschedulemeetingsorappointments.Selectspecificdaysandtimeseach
week,anddon'tchangeyourworkouttimesunlessit isabsolutelynecessab,.
Makeacommitmentto afamilymember,friendorspouse,andencourageeachothertostayontrackeachweek.
Leavemessageswithfriendlyremindersto beconsistent,andkeepeachotheraccountable.
Makeyourworkoutsmoreinterestingbyalternatingbetweensteadystate(single-speed)workoutsandintervaltrain-
ing (variedspeed)workouts.TheTreadOlimber®fitnessmachineisevenmorefunwhenyouaddthis kindofvariety.
Apparel
it isimportanttowearappropriate,safeandcomfortaNefootwearandclothingwhenusingthe
®
TreadClimberfitnessmachine,including:
® Rubber-soledatNeticwalkingorrunningshoes.
® Exerciseclothingthat allowsyoutomovefreely,andkeepcomfortablycool.
® Athleticsupportthat providesstabilityandcomfort.
Warm-Up*
BeforeyouuseyourTreadClimber®fitnessmachine,considerdoingthesedynamicwarm-upstretches,whichwill help
prepareyourbodyfortheworkout:
14

DynamicKneeHug
Standwiththefeettogether.Bringonekneeforwardandup
towardthechest.Placethe handsaroundtheshinandpull
thekneeintothechest. Releasethestretchbyputtingthefoot
onthefloor.Eachrepetitionofthesequenceshouldtake1to3
seconds.Repeatasacontinuous,controlled,fluidsequence10
or20times.Repeatthestretchwiththeotherleg.
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i_i_!i!_!!i!ii'i;__;i_i_!_i_ii,!' _!iii_i!i__,!__,'_
BynamicKneeBend
Standwiththefeettogether.Raisetheheelofonefoottoward
thegluteals.Releasethestretchbyputtingthefootonthefloor.
EachrepetitionofthesequenceshouldtakeI to3 seconds.
Repeatasa continuous,controlled,fluidsequence10or20
times.Repeatthestretchwiththeotherleg.
By_amicKneeKick
Standtall andholdonelegupwiththe handsat hipheight,
keepingthekneebent.Holdontoawallforbalancewithone
hand,if necessary.Straightenthekneeasfarascomfortably
possible.Releasethestretchbybendingtheknee.Eachrepeti-
tionofthesequenceshouldtake1to3 seconds.Repeatasa
continuous,controlled,fluidsequence10or20times.Repeat
thestretchwiththeotherleg.
15

BynamicTwist
Standwiththefeetshoulder-widthapart.Bendtheelbows;hold
thearmsouttothesides.TwMtheupperbodytoonesideand
thentheothersideasfar ascomfortaNypossiNe.Eachrepeti-
tionofthesequenceshouldtake1to3 seconds.Repeatasa
continuous,controlled,fluidsequence10or20times
BynamicBentKneeHeelPress
Standwithonefootforwardandonefootback,hip-widthapart
andfeetfacingforward.Bendbothkneesputtingweightonthe
backheel.Releasethestretchbyreturningtothestartposition.
Eachrepetitionofthesequenceshouldtake1to3 seconds.Re-
peatasa continuous,controlled,fluidsequence10or20times.
Repeatthestretchwiththeotherleg.Toucha wallor holdonto
somethingforbalance,if necessaB,.
BynamicSideReach
Standwiththefeetapart,thekneesslightlybentandthearms
atthesidesofthebody.Reachwith onehandabovethe head
andleanovertotheoppositeside.Releasethestretchbyre-
turningtothestartposition.Thenreachwiththeotherhandto
theoppositeside.Usetheotherarmtosupportthebodyweight
onthethigh, if necessary.Eachrepetitionofthesequence
shouldtake1to3 seconds.Repeatasacontinuous,controlled,
fluidsequence10or20times.
* Source:JayBlahnik'sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
16

Workouts
Followtheseguidelinestoeaseyourselfintoaweeklyexerciseregimen.Useyourjudgmentand/ortheadviceofyour
physicianor healthcareprofessionaltofindtheintensityandbveIofyourworkouts.
//_ Consuka physicianbeforeyoustartanexerciseprogram.Stopexercisingif youfeelpainortightnessinyour
chest,becomeshortof breath,orfeelfaint. Contactyourdoctorbeforeyouusethemachineagain.Usethe
valuescalculatedormeasuredbythemachine'scomputerforreferencepurposesonly.
SteadyStateandIntervalTrainingare2 typesofworkoutsyoucandoonyourTreadOlimber®fitnessmachine:
SteadyStateworkouts
ASteadyStateworkoutinvolvesslowlyincreasingyourworkoutspeedto achallenging,butcomfortablespeedyoucan
holdformostofyourworkout.Forexample,holdinga 3.0IVIPHwalkingpacefortheentireworkout,exceptduringthe
warm-upandcooPdown.SteadyStateworkoutshelpyoubuildexerciseconfidence,staminaandendurance,andare
essentialto awelProundedcardiovasculartrainingprogram.
lntervatTrainingswerkeuts
AnIntervalTrainingworkoutinvolvesadjustingyourspeedfasterandslowerforspecificlengthsoftimeto raiseand
loweryourbreathingrate,heartrateandcalorieburn.Hereisa sampleIntervalTrainingworkout:
® 7minuteswalkingata slow,easy,comfortablespeed.
® ] minutewalkingat a morechallengingspeedthat isapproximately50%faster.
® 7minuteswalkingata slow,easy,comfortablespeed.
® ] minutewalkingat a morechallengingspeedthat isapproximately2xfaster.
® 7minuteswalkingata slow,easy,comfortablespeed.
® ] minutewalkingat a morechallengingspeedthat isapproximately50%faster.
® 6 minuteswalkingata slow,easy,comfortablespeed.
IntervalTrainingworkoutsprovidevariety,helpminimizeoveruseinjuries(thatsometimesoccurfromdoingonly
SteadyStateworkouts),maximizecalorieburnandimprovefitness.
The ®
TreadOlimberfitnessmachineisdesignedtocushionyourjointsandmuscles,andbothSteadyStateand
IntervalTrainingworkoutsshouldfeelmuchmorecomfortablethanwalkingorrunningoutsideona hardsurfaceora
treadmill.
17

_ ,_,_'__,_i_,,_i,i_i_,__
Workout Schedule
Hereisa beginner,intermediateandadvancedsampleworkoutschedule.Witheachofthesesampleworkoutsched-
ules,donotmoveontothenextweekuntilthecurrentweekfeelseasierandcomfortaNe.
Week ] Week E Week3 Week4 Week 5
SteadyState SteadyState SteadyState IntervalTraining IntervalTraining
SteadyState SteadyState IntervalTraining SteadyState SteadyState
SteadyState SteadyState SteadyState IntervalTraining IntervalTraining
Week 1 Week 2 Week3 Week4 Week 5
SteadyState SteadyState IntervalTraining SteadyState IntervalTraining
SteadyState IntervalTraining SteadyState IntervalTraining SteadyState
SteadyState SteadyState IntervalTraining SteadyState IntervalTraining
Week 1 Week 2 Week3 Week4 Week 5
SteadyState IntervalTraining IntervalTraining IntervalTraining IntervalTraining
IntervalTraining SteadyState SteadyState SteadyState IntervalTraining
SteadyState IntervalTraining IntervalTraining IntervalTraining IntervalTraining
18

Workout Log
Usethis togtotrackyourworkoutsandprogress.Trackingyourworkoutsherpsyoustaymotivatedandachieveyourgoats.
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CylinclerRefere_ceSetti_:: t2 tt t0 9 8 7 6 5 4 32 t 0
19

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_ool°Down*
WhenyouaredoneusingyourTreadClimber®fitnessmachine,considerdoingtheserehxingstretches,whichwill help
yourbodyrecoverfromtheworkoutandmakeyoumoreflexible:
LyingLegRaise
Lieonthefloorfaceupwiththelegsslightlybent.Liftoneleg
uptowardtheceiling,keepingthekneestraight.Placethe
hands(orastrap)aroundthethighandmovethelegcloser
tothebead.Holdthestretchfor 10to30seconds.Repeatthe
stretchontheotherleg.Keeptheheadontheflooranddonot
roundthespine.
SideLyingKneeBend
Lieonthefloorononesideofthebodyandresttheheadon
thelowerarm.Bendthetopkneeandholdtheanklewiththe
same-sidehand,thenpulltheheeltowardthegluteals.Holdthe
stretchfor 10to30seconds.Lieontheothersideandrepeat
thestretchwiththeotherleg.Remembertoholdthekneesclose
together.
Lyin_FigureFour
Lieonthefloorfaceupwiththelegsbent.Placeonefootacross
thethighoftheoppositeleginthefigurefourposition.Reach
forthelegonthefloorandpullit towardthechest.Holdthe
stretchfor 10to30seconds.Repeatthestretchwiththeother
leg.Keeptheheadonthefloor.
*Source:JayBlahnik'sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
2O