STRETCHING EXERCISES
Unlock the full potential of your flexibility with ProStretch. Whether you're an athlete looking to enhance performance or someone seeking relief from tight muscles and joint discomfort, this guide provides stretching exercises to improve mobility and prevent injuries. Discover how ProStretch products can help you stretch more effectively and achieve better results.
For the following exercises can be done using the ProStretch Original Single & ProStretch Original Double.
STRETCH #1
Upper Calf Stretch
- STEP 1: Hold for 30 seconds, then roll the foot to a neutral position and relax for 5 seconds. Repeat two more sets of 30 seconds.
- 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 again until you feel slight tension and simply turn your hips outward. Hold and repeat step #1. Turning hips inward will rotate the stretch to the opposite side. Hold and repeat step #1. Switch to the other leg and follow the same process.
STRETCH #2
Lower Calf & Achilles Tendon Stretch
To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:
- STEP 1: While a slight tension is felt in the "gastroc", bend your knee slightly forward, approximately 5-10 degrees. To maximize the effect of the stretch, maintain tension in your Achilles tendon by keeping your heel back while bending your knee.
- STEP 2: Hold for 30 seconds, then roll the foot to a neutral position and relax for 5 seconds. Repeat two more sets for 30 seconds
STRETCH #3
Lateral & Medial Calf Stretch
- STEP 1: Place the heel all the way back in the heel cup.
- STEP 2: Rotate the hips to one side to feel the stretch shift along the calf- then rotate to the other side. As you move the hips, you'll feel the stretch travel across the top of the calf, targeting both the lateral (outer) and medial (inner) portions of the muscle.
STRETCH #4
Advanced Stretch
(using ProStretch Double Only)
- STEP 1: Stand with both fee on the bilateral in a neutral position, lift either foot out of the device and place the toes of that foot onto the heel rest of the empty side unit.
- STEP 2: Slowly rock back while gently applying pressure with your toes on the heel rest. You may do this by keeping a straight leg or bent knee to reach either your "gastroc" or soleus/Achilles tendon.
- STEP 3: After 3 sets of 30 seconds with 5-second intervals, repeat with the other leg.
STRETCH #5
Hamstring Stretch
- STEP 1: Keep one foot on the device and extend the free foot one large step backward. (fig. 1)
- STEP 2: With your foot securely on the device, bend your knee slightly and keep your heel to the floor.
- STEP 3: Keep your back straight and your head up, and slowly extend your chest forward and straighten your knee to stretch hamstrings in the back of the leg. You may support yourself while holding a countertop or the back of a chair. (fig. 2)
- STEP 4: Hold for 30 seconds, then roll the feet to a neutral position and relax for 5 seconds. Repeat two more sets of 30 seconds.
Limited Warranty:
This program instruction manual and reference materials are sold “as is” without warranty on their performance, merchantability, or fitness for any particular purpose. The entire risk as to the results and performance of this product is assumed by you specifically by way of example but not limitation; in the event that you have a history of medical conditions, muscular disorders, deformities or are not in good health, you should consult with your physician before using this product.
However, to the original purchaser only, the manufacturer warrants the product to be free from defects in materials and faulty workmanship under normal use for one-year from the date of purchase. If the product becomes defective, during this one year period, it may be returned to the manufacturer for a replacement without charge with proof of purchase of the product.
The manufacturer makes no other warranties, expressed or implied, relating to the product, including any implied warranties of merchantability or fitness for a particular purpose, shall not be liable for indirect, social, or consequential damages resulting from the use of this product.
