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replace bolt from
bottom side up
into square holes on rear foot tube
replace washer
and nut from top side
replace washer
and nut from top side
rear foot tube
assembly shown
(no roller on
rear foot tube)
rear of unit
seat post
height
adjustment
knob
196
STEP 1 – Foot Tube Assembly
Remove the two Carriage Bolts, Washers and Nylon Nuts
from both the Front Foot Tube with Rollers and the Rear
Foot Tube with Caps.
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.
Repeat on the front of the unit using the Front
Foot Tube with Rollers.
STEP 2 – Seat Assembly
a) Remove the Height Adjustment Knob from the post on the rear of the
Main Frame. Slide the Seat Post Cover over the post. Align holes and
reinsert the Height Adjustment Knob.
b) Lay the Seat upside down. Remove the four Nuts and Washers on the
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.
seat post
slider
nuts and
washers
nuts and
washers
2b
seat post
slider
seat
seat adjustment
knob
seat post
height
adjustment
knob
slot
seat
seat post
height
adjustment
knob
seat post
slider
2c
remove
height
adjustment
knob
slide seat
post cover
down over
post
2a
2e
2d
replace washer
and nut from top side
main frame
assembly
front
of unit
rear
of unit
1
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.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
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
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
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.