STEP 1 – Foot Tube Assembly
Remove the two Carriage Bolts, Washers and Nylon Nuts | 1 |
from both the Front Foot Tube with Rollers and the Rear Foot Tube with Caps.
rear of unit
4. Back Stretch
Stand with your legs shoulder length apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
Align the Rear Foot Tube with the rear of the Main Frame Assembly. Make sure the square holes in the Rear Foot Tube are on the outside. Insert Bolt through the Rear Foot Tube and Main Frame Assembly. Secure with Washers and Nuts you just removed. Tighten with the Wrench provided.
replace washer
and nut from top side
rear foot tube
assembly shown
5. Standing Hamstrings Stretch
Repeat on the front of the unit using the Front Foot Tube with Rollers.
replace bolt from
bottom side up
(no roller on
rear foot tube)
Stand with your legs
front | main frame | rear |
of unit | assembly | of unit |
into square holes on rear foot tube
your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
STEP 2 – Seat Assembly | 2a | |
slide seat | ||
| post cover | |
a) Remove the Height Adjustment Knob from the post on the rear of the | down over | |
post | ||
Main Frame. Slide the Seat Post Cover over the post. Align holes and | remove | |
reinsert the Height Adjustment Knob. | ||
height | ||
b) Lay the Seat upside down. Remove the four Nuts and Washers on the | adjustment | |
knob | ||
underside of the Seat. Place the Seat Post Slider over the Bolts on the |
| |
back of the Seat. Replace the Washers and Nuts. Tighten with the |
| |
Wrench provided. |
|
c) Slide the Seat Post into the rear of the Main Frame by loosening the Height Adjustment Knob (aligning the holes with the adjustment Knob). Once in position, turn the Height Adjustment Knob to tighten it.
d)Slide the Seat Post Slider into the Seat Post making sure the Seat is facing forward.
e)Insert the Seat Adjustment Knob into the hole on the Seat Post and tighten into place. Make sure the Seat Post Slider is pushed into the Seat Post far enough for the Seat Adjustment Knob to “catch” into the slot on the Seat Post Slider.
Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet are together. Place your elbows on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.
8. Arm Pullback
2b | seat post |
| slider |
nuts and | nuts and |
washers | washers |
2c
seat post
height
adjustment
knob
2d
seat
seat post
slider
seat post
height
adjustment
knob
2e |
|
| seat adjustment |
| knob |
seat |
|
seat post | slot |
| |
slider |
|
| seat post |
| height |
| adjustment |
| knob |
Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides.
6 | 19 |
