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To get the most our of each stretching routine, a
general understanding of the muscle groups being
used during your stretching routine is invaluable.
This section provides information about the different
muscle groups and also discusses general guide-
lines on "how to use" the StretchTrainer.
Before your begin your stretching routine, review the
following guidelines.
z Always use the wrist straps during your stretching
routine.
z For most stretching positions, make sure that your
knees rest on the knee pads, your lower legs are
parallel to the knee pads, and your feet are
properly positioned in the foot pedals.
z Warm up and start slowly. Warm muscles are
easier to stretch and are less prone to injury. Do
three to five warm-up stretches using the
techniques shown in stretch #1.
z Do not over stretch. Do not hold stretches for
longer than 3 to 5 seconds. Pay attention to
exactly how your body feels. The amount of
movement should be determined by your comfort
level. Stop when you feel tension in the muscle.
z Never bounce while stretching. The stretching
routines should always be done in a controlled
manner, slow and smooth movements.
z Use your abdominal and gluteal muscles to move
in to and out of each stretch. Do not use your
arms to pull you up.
z Do not hold your breath. Remember to relax and
breathe normally while stretching. Exhale on the
stretch and inhale on the return. Holding your
breath increases the tension in your body which
makes stretching less effective and can be
harmful to your health.
z Learn how to perform each stretch correctly.
Always keep your arms straight. Pay close
attention to the position of each body part.
The numerical callouts on the illustration, corre-
spond to the eight stretches on the instructional
placard.
For example, the callout 1 shows the general area
(just above the tailbone) which is targeted in the first
stretch titled 1 Lower Back.