ProStretch

Check them out at medi-dyne.

General

BEFORE YOU STRETCH

   # Place the device at arms- length away from the wall or supportive structure.

   #     Place both hands on the wall - then place either foot onto the device with your heel snugly into the heel rest. Note: Toes may or may not hang off the front platform.

   #     Stand straight up with all your weight on the device and lean slightly forward. It is important to keep hips level and in a vertical position.

   #     While leaning slightly forward keep shoulders, hips and ankle of the food on the device in line with each other. (sticking buttocks backward reduces the effectiveness of the stretch)

   #     Keep your leg straight on the device and let your ankle pivot, so your heel gently rocks back, until you feel a slight tension in the upper "grastroc", calf muscle.

   #     Important Information: 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.

Calves - Gastrocnemiuus (gastrock)

• 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.

Achilles Tendon and Soleus

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

Hamstrings

• 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.

Advanced Stretching

• 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.