Activeforever CoreStretch Stretching Exerciser (CoreStretch) Bedienungsanleitung PDF herunterladen

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.

www.medi-dyne.com

Lower & Upper

Back & Shoulders

Lower Back

Slightly bend the knees and

slowly lean forward. You

may also lean side to side

emphasizing a side or

specific target area.

Slightly bend the knees, cross

your arms (see inset) and

slowly lean forward.

Lats & Lateral

Scapula

Lower Back &

Hamstrings

Slightly bend the knees.

Reverse your hands so that

your palms are facing

upwards (see inset) and

slowly lean forward

Straighten your legs and

slowly lean forward.

Intermediate stretches

in a standing position

(can also be done leaning

against a wall for support)

Lower Back

& Hamstrings

With legs straight, slowly lean

forward.

Groin &

Hamstrings

With legs spread, slowly lean

forward.

Peroneal (Outer

Calf & Ankle)

Lateral (outside)

Hamstrings

With legs spread, invert toes

(point inward) and slowly

lean forward.

Medial (inner)

Calf & Medial (inner)

Hamstrings

With legs spread, evert toes

(point outward) and 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.

Advanced stretching

sitting on the floor

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 Correct Posture Incorrect Height Incorrect Posture

Beginning stretches in a seated position

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.

Lower Back

Keep legs bent and slowly

lean forward. You may also

lean side to side emphasizing

a side or specific target

area.

Lower Back

& 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.

Lower & Upper

Back & Shoulders

Legs bent, cross your arms

(see inset) and slowly lean

forward.

Lower Back,

Hamstrings & Shins

Sitting on the edge of your

chair, straighten your legs

and point your toes. Slowly

lean forward.

Lats & Lateral

Scapula

Reverse your hands so that

your palms are facing

upwards (see inset) and

slowly lean forward

Hip (Piriformis)

Upper Glute & I.T. Band

Sitting comfortably in

your chair, cross the leg

of the hip you want to

stretch and slowly lean

forward.

CoreStretch 1

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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

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Activeforever CoreStretch Stretching Exerciser (CoreStretch) Bedienungsanleitung

Stöbern Sie online oder laden Sie Bedienungsanleitung nach Gesundheit und Hygiene Activeforever CoreStretch Stretching Exerciser (CoreStretch) herunter. Activeforever CoreStretch Stretching Exerciser (CoreStretch) User Manual Benutzerhandbuch

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