“Stretching BACK Into Shape” - Medi-Dyne
Contents
1. lean side to side emphasizing a side omspecific target area Lower Back amp Hamstrings Position yourself on the edge of your seat Straighten your legs and slowly lean forward This can also be done one leg at a time Correct Posture Lower amp Upper Back amp Shoulders Legs bent cross your arms see inset and slowly lean forward Lower Back Hamstrings amp Shins Sitting on the edge of your chair straighten your legs and point your toes Slowly lean forward Incorrect Height Lats amp Lateral Scapula Reverse your hands so that your palms are facing upwards see inset and slowly lean forward Hip Piriformis Upper Glute amp I T Band Sitting comfortably in your chair cross the leg of the hip you want to stretch and slowly lean forward Incorrect Posture Advanced Lateral Grip the handle with one hand and support yourself on the chair with the other hand Lean toward the supporting hand Reverse hands for other side Intermediate stretches in astanding position can also be done leaning against a wall for support Lower Back Slightly bend thefknees and slowly lean forward You may alsodean side to side emphasizing a side or specific target area Lats amp Lateral Scapula Slightly bend the knees Reverse your hands so that your palms are facing upwards see inset and slowly lean forward Lower amp Upper Back amp Shoulders Slightly bend the knees c2. Each year we lose flexibility in our muscles tendons and ligaments This loss in flexibility directly correlates to increase risk of injury and a decrease in athletic performance Because the back is the core of our skeletal ee po yr a and muscular system its health is vital to our bodies overall performance Yet this is also why the back ww a m j i Tnt O S h ape z continues to be one of the leading causes of pain and discomfort wz A CoreStretch was designed to stretch the back shoulders and legs better than traditional and conventional methods Corestretch s unique design elongates the back stretching the muscles tendonsvar d ligaments not only in the back but also those in your legs that work in conjunction with the backa Traditional and conventional back stretching methods are either to difficult to use or force thes back to curve instead of elongate T ort for use anywhere you go Stretching is more effective after warming up and also Pier exercise Never bounce or jerk when stretching 4 d Hold each stretch 10 30 seconds y 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 7 A Focus on breathing slowly deeply and naturally Proper breathing aids relaxation which enhances your stretching success A correctly To position the CoreStretch correctly first set the padded foam bar on you lap at your waist approximate the s
3. ame position as your waist or belt line It is preferable that the numbers face you with the number on top ne the number 10 on the bottom i For proper sizing adjust the CoreStretch on one of the settings numbered 1 10 Depress the button and ng gthen the SORES to the number ae dass extends lon arms and straightens your back but still The attached stretching poster demonstrates a variety of stretches that may be performed using the _CoreStretch Please note that there are three levels of stretching and that not all stretches are recommended at each level For beginners it is recommended that you start in a seated chair position working your way uj to the intermediate or standing supported position and if possible the advanced or seated floor position For additional instruction a DVD is available on line at www medi dyne com or by calling 817 251 8660 or toll free in the United States at 800 810 1740 HEALTHCARE PRODUCTS CoreStretch Stretching BACK Into Shape For best results please read the stretching guidelines and directions for proper technique included on the reverse side of this poster Also be sure that your arms are fully extended not bent at the elbow and your back is straight not curved as shown in the diagram below This will maximize your back elonga tion and stretch Correct Height Beginning stretches in a seated position Lower Back Keep legs bent nd slowly lean forwards You may also
4. ross your arms see inset and slowly lean forward Lower Back amp Hamstrings Straighten your legs and slowly lean forward Advanced str tching sitting on the floor Lower Back amp Hamstrings With legs straight slowly lean forward Peroneal Outer Calf amp Ankle Lateral outside Hamstrings With legs spread invert toes point inward and slowly lean forward Groin amp Hamstrings With legs spread slowly lean forward Advanced Lat With legs straight and slightly separated grip the handle with one hand and support yourself on the floor with the other Lean toward the supporting hand Reverse hands for other side Medial inner Calf amp Medial inner Hamstrings With legs spread evert toes point outward and slowly lean forward As always 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 MEDI DYNE HEALTHCARE PRODUCTS
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