Important Information
Before You Stretch
If you presently have a foot, ankle or calf injury consult your physician or physical therapist before using the ProStretch. Do not use ProStretch on unstable or wet surfaces, ice, gravel, loose stone, or stand. Never bounce while stretching or stretch to the point to the pain. ProStretch weight limit is 250 lbs and has in one year warranty. Replacing after one year of use is recommended.
Use A Rubber-soled Shoe
A rubber-soled shoe is recommended while using ProStretch. Toes may gracefully extend beyond the front edge of the device during usage. This is acceptable and has no impact on its functionality.
Stretch #1
Calves-Gastrocnemius (Gastroc)
Reduces the risk of:
- TIGHT CALVES
- ACHILLES TENDONITIS
- PLANTAR FASCIITIS
How to stretch?
- STEP 1: Keeping your knee straight rock your heel back and hold position for up to 30 seconds, then roll your foot to a neutral position and relax for 5 seconds. (Keep back and hips straight). Repeat two more times holding for up to 30 seconds each.
- STEP 2: Switch to the other left and repeat step #1.
- STEP 3: To reach the inner and outer region of the gastroc slowly rock your heel back until you feel slight tension. Next, turn your hips inward and outward to stretch the outer and inner calf.
- STEP 4: Repeat step 3 using the other leg.
Stertch #2
Achilles Tendon and Soleus
Reduces the risk of:
- ACHILLES TENDONITIS
- ANKLE SPRAINS
How to stretch?
- STEP 1: Begin from the gastroc stretch.
- STEP 2: Isolate the Achilles tendon/soleus by keeping your heel rocked back while the knee is bent.
- STEP 3: Hold for up to 30 seconds, then roll the foot to neutral position and relax for 5 seconds.
- STEP 4: Repeat two more times holding for 30 seconds.
Stretch #3
Hamstrings
Reduces the risk of:
- HAMSTRING PULLS
- KNEE INJURIES
- BACK INJURIES
How to stretch?
- STEP 1: Keep one foot on the device, extend the other foot backwards (Figure 1).
- STEP 2: With your foot securely on the device, straighten your front knee and keep your back heel on the floor.
- STEP 3: With your back straight and your head up, slowly bend at the waist, extending your chest forward and your knee straight to stretch your hamstrings (Figure 2). You may support yourself by holding a countertop or the back of a chair.
- STEP 4: Hold for up to 30 seconds, then roll your foot to a neutral position and relax for 5 seconds. Repeat two times holding for up to 30 seconds.
Stretch #4
Anterior Tibials (shins)
Reduces the risk of:
- SHIN SPLINTS
- ANKLE SPRAINS
How to stretch?
- STEP 1: Ensure the toe lift is not on the device.
- STEP 2: While seated, point your toes towards the floor until a stretch is felt on your shin (the front of the lower leg).
- STEP 3: Hold for up to 30 seconds, then roll the foot to a neutral position and relax for 5 seconds. Repeat two times holding for up to 30 seconds.
