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CoreStretch Stretching Guide

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Table of Contents:

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FOR BEST RESULTS AND PROPER TECHNIQUE

  1. 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.
  2. Never bounce or jerk when stretching.
  3. Hold stretch for 10-30 seconds.
  4. 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.
  5. Focus on breathing slowly, deeply and naturally. proper breathing aids relaxation which enhances your stretching success.

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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.

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Beginner Stretching Exercises:

Lower Back

Stretching lower back with CoreStretch

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

Lower Back & Hamstrings

Stretching lower back and hamstrings

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

Lower Back & Hamstrings & Shins

Stretching lower back, hamstrings and shins

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

Hip, Upper Glute & I.T. Band

Stretching glutes and IT band with CoreStretch

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

Lower & Upper Back, & Shoulders

Stretching Lower and Upper Back, and Shoulders

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

Lats & Lateral Scapula

Stretching Lats & Lateral Scapula

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

Advanced Lateral

Stretching advanced lateral with CoreStretch

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

Intermediate Stretches

Lower Back

Intermediate lower back stretching with CoreStretch

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

Lower Back & Hamstrings

Lower Back stretching with CoreStretch

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

Lower Back & Upper Back & Shoulders

Stretching with CoreStretch

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

Lats & Lateral Scapula

Stretching with CoreStretch

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

Advanced Stretches

Lower Back & Hamstrings

Stretching with CoreStretch

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

Advanced Lateral

Stretching with CoreStretch

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

Peroneal Calf & Lateral Hamstrings

Stretching with CoreStretch

  1. With legs spread, invert toes (point inward)
  2. Slowly lean forward.
  3. Hold stretch for 10-30 seconds.

Medial Calf & Medial Hamstrings

Stretching with CoreStretch

  1. With legs spread, evert toes (point outward)
  2. Slowly lean forward.
  3. Hold stretch for 10-30 seconds.

Groin & Hamstrings

Stretching with CoreStretch

  1. With legs spread and straight, slowly lean forward.
  2. Hold stretch for 10-30 seconds.