CoreStretch User Guide

CoreStretch

User Guide

Used by Chiropractors and Physical Therapists

Experience the ultimate full-body stretch with CoreStretch - one tool for targeting all major back muscles. The CoreStretch by ProStretch® leverages the body's core to deeply stretch the back, shoulders, hamstrings, piriformis, and hips, improving flexibility and range of motion.

Table of Contents:

Beginners Stretching Exercises
Intermediate Stretching Exercises
Advanced Stretching Exercises

FOR BEST RESULTS AND PROPER TECHNIQUE

CoreStretch must be properly sized and positioned correctly. For proper sizing, adjust the CoreStretch by using the settings numbered 1-10. Depress the button and lengthen the CoreStretch to the number which fully extends your arms and straightens your back but still allows for a comfortable grip with your hands.
Never bounce or jerk when stretching.
Hold stretch for 10-30 seconds.
Never stretch to the point of pain. Stretch to the point of mild tension in the muscles and then relax as you hold the stretch.
Focus on breathing slowly, deeply and naturally. proper breathing aids relaxation which enhances your stretching success.

PLEASE NOTE:

If you have had any recent physical problems or surgery, or if you are just beginning to exercise, especially after a long absence, please consult your physician.

As with any new stretching technique, it is recommended that you start slowly using the beginner positions and then gradually progress to the more advanced positions and techniques.

Beginner Stretching Exercises:

Lower Back

Keep legs bent and slowly lean forward.
You may also lean side to side emphasizing a side or specific target area.
Hold stretch for 10-30 seconds.

Lower Back & Hamstrings

Position yourself on the edge of your seat.
Straighten your legs with your feet flexed and slowly lean forward. This can also be done one leg at a time.
Hold stretch for 10-30 seconds.

Lower Back & Hamstrings & Shins

Stretching lower back, hamstrings and shins

Sitting on the edge of your chair, straighten your legs and point your toes.
Slowly lean forward.
Hold stretch for 10-30 seconds.

Hip, Upper Glute & I.T. Band

Stretching glutes and IT band with CoreStretch

Sitting comfortably in your chair, cross the leg of the hip you want to stretch.
Slowly lean forward.
Hold stretch for 10-30 seconds.

Lower & Upper Back, & Shoulders

Stretching Lower and Upper Back, and Shoulders

Legs bent, cross your arms and slowly lean forward.
Hold stretch for 10-30 seconds

Lats & Lateral Scapula

Reverse your hands so that your palms are facing upwards.
Slowly lean forward.
Hold stretch for 10-30 seconds.

Advanced Lateral

Grip the handle with one hand and support yourself on the chair with the other hand.
Lean toward the supporting hand.
Reverse hands for other side.

Intermediate Stretches

Lower Back

Slightly bend the knees and slowly lean forward.
You may also lean side to side emphasizing a side or specific target area.
Hold stretch for 10-30 seconds.

Lower Back & Hamstrings

Straighten your legs and slowly lean forward.
Hold stretch for 10-30 seconds.

Lower Back & Upper Back & Shoulders

Slightly bend the knees
Cross your arms and slowly lean forward.
Hold stretch for 10-30 seconds.

Lats & Lateral Scapula

Slightly bend the knees.
Reverse your hands so that your palms are facing upwards.
Slowly lean forward.
Hold stretch for 10-30 seconds.

Advanced Stretches

Lower Back & Hamstrings

With legs straight, slowly lean forward.
Hold stretch for 10-30 seconds.

Advanced Lateral

With legs straight and together, grip the handle with one hand and support yourself on the floor with the other.
Lean toward the supporting hand.
Hold stretch for 10-30 seconds.
Reverse hands for the other side and repeat step one and two.