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.
zAlways use the wrist straps during your stretching routine.
zFor 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.
zWarm up and start slowly. Warm muscles are easier to stretch and are less prone to injury. Do three to five
zDo 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.
zNever bounce while stretching. The stretching routines should always be done in a controlled manner, slow and smooth movements.
zUse your abdominal and gluteal muscles to move in to and out of each stretch. Do not use your arms to pull you up.
zDo 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.
zLearn 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.
page 10