ProStretch - Revision history

Bferrell at 01:16, 1 November 2024

2024-11-01T01:16:49Z

← Older revision		Revision as of 21:16, 31 October 2024
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	=== Advanced Stretching ===		=== Advanced Stretching ===
			[[Image:advanced-stretching-1.jpeg\|400px]]<Br>
			[[Image:advanced-stretching-2.jpeg\|right\|200px]]
			* STEP 1: Stand with both fee on the bilateral in a neutral position, lift either foot out of the deice 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.

Bferrell: /* xxx */

2024-11-01T01:16:03Z

xxx

← Older revision		Revision as of 21:16, 31 October 2024
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	* 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.		* 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.

	=== ~~xxx~~ ===		=== Advanced Stretching ===

Bferrell: /* Hamstrings */

2024-11-01T01:15:28Z

Hamstrings

← Older revision		Revision as of 21:15, 31 October 2024
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	=== Hamstrings ===		=== Hamstrings ===
	[[Image:hamstrings-1.jpeg\|400px]]<Br>		[[Image:hamstrings-1.jpeg\|400px]]<Br>
	[[Image:~~hamstrings~~-2.jpeg\|right\|200px]]		[[Image:achilles-2.jpeg\|right\|200px]]
	* STEP 1: Keep one foot on the device and extend the free foot one large step backward. (fig. 1)		* 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 2: With your foot securely on the device, bend your knee slightly and keep your heel to the floor.

Bferrell: /* Achilles Tendon and Soleus */

2024-11-01T01:15:02Z

Achilles Tendon and Soleus

← Older revision		Revision as of 21:15, 31 October 2024
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	=== Achilles Tendon and Soleus ===		=== Achilles Tendon and Soleus ===
	[[Image:achilles-1.jpeg\|400px]]<Br>		[[Image:achilles-1.jpeg\|400px]]<Br>
	[[Image:~~achilles~~-2.jpeg\|right\|200px]]To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:		[[Image: hamstrings-2.jpeg\|right\|200px]]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 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.

Bferrell: /* Achilles Tendon and Soleus */

2024-11-01T01:14:17Z

Achilles Tendon and Soleus

← Older revision		Revision as of 21:14, 31 October 2024
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	=== Achilles Tendon and Soleus ===		=== Achilles Tendon and Soleus ===
	[[Image:achilles-1.jpeg\|400px]]<Br>		[[Image:achilles-1.jpeg\|400px]]<Br>
	[[Image:~~hamstrings~~-2.jpeg\|right\|200px]]To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:		[[Image:achilles-2.jpeg\|right\|200px]]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 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.

Bferrell: /* Calves - Gastrocnemiuus (gastrock) */

2024-11-01T01:12:50Z

Calves - Gastrocnemiuus (gastrock)

← Older revision		Revision as of 21:12, 31 October 2024
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	=== Calves - Gastrocnemiuus (gastrock) ===		=== Calves - Gastrocnemiuus (gastrock) ===
	[[Image:calves~~.jpeg\|400px]][[Image:calves-bene~~.jpeg\|400px]]<br>		[[Image:calves.jpeg\|400px]]<br>
	* 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 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 2: Switch to the other left and repeat step #1.

Bferrell: /* Calves - Gastrocnemiuus (gastrock) */

2024-11-01T01:12:19Z

Calves - Gastrocnemiuus (gastrock)

← Older revision		Revision as of 21:12, 31 October 2024
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	=== Calves - Gastrocnemiuus (gastrock) ===		=== Calves - Gastrocnemiuus (gastrock) ===
	[[Image:calves.jpeg\|400px]]<br>		[[Image:calves.jpeg\|400px]][[Image:calves-bene.jpeg\|400px]]<br>
	* 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 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 2: Switch to the other left and repeat step #1.

Bferrell: /* Achilles Tendon and Soleus */

2024-11-01T01:10:17Z

Achilles Tendon and Soleus

← Older revision		Revision as of 21:10, 31 October 2024
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	=== Achilles Tendon and Soleus ===		=== Achilles Tendon and Soleus ===
	[[Image:~~hamstrings~~-1.jpeg\|400px]]<Br>		[[Image:achilles-1.jpeg\|400px]]<Br>
	[[Image:hamstrings-2.jpeg\|right\|200px]]To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:		[[Image:hamstrings-2.jpeg\|right\|200px]]To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:

Bferrell: /* xxx */

2024-11-01T01:08:22Z

xxx

← Older revision		Revision as of 21:08, 31 October 2024
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	*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		*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

	=== ~~xxx~~ ===		=== Hamstrings ===
			[[Image:hamstrings-1.jpeg\|400px]]<Br>
			[[Image:hamstrings-2.jpeg\|right\|200px]]
			* 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.

	=== xxx ===		=== xxx ===

Bferrell: /* Achilles Tendon and Soleus */

2024-11-01T01:07:26Z

Achilles Tendon and Soleus

← Older revision		Revision as of 21:07, 31 October 2024
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	=== Achilles Tendon and Soleus ===		=== Achilles Tendon and Soleus ===
	[[Image:hamstrings-1.jpeg\|400px]]<Br>		[[Image:hamstrings-1.jpeg\|400px]]<Br>
	To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:		[[Image:hamstrings-2.jpeg\|right\|200px]]To isolate the soleus/Achilles tendon, use the same process as the beginning "gastroc" stretch, steps 1 through 4, and continue the following:

	~~[[Image:hamstrings-2.jpeg\|right\|200px]]~~* 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 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		*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