Activeforever ProStretch - Manual (Page 5)

● Soleus and Achilles Tendon
The soleus is the smaller of the two
calf muscles which connects
underneath the gastroc and
attaches to the Achilles tendon. To
isolate the soleus/Achilles tendon,
use the same procedure as the
beginning gastroc stretch, steps 1
through 4, and continue the following
with either the Unilateral or Bilateral
models.
With Unilateral
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 knee. Hold
for 30 seconds, then roll the foot to neutral position and
relax for 5 seconds. Repeat two more sets of 30 seconds.
With Bilateral
While a slight tension is felt in the gastrocs , bend your
knees slightly forward approximately 5-10 degrees. To
maximize the effect of the stretch, maintain tension in your
Achilles tendons by keeping your heels back while bending
knees. Hold for 30 seconds, then roll the feet to neutral
position and relax for 5 seconds. Repeat two more sets of
30 seconds.
● Hamstrings
Keep one foot in the ProStretch
and extend the free foot one
large step backwards. With your
foot securely in the ProStretch,
bend knee slightly and keep heel
to the floor. Keep your back
straight and your head up, and
slowly extend your chest
forward to stretch hamstrings in
the back of the leg. You may
support yourself while holding a
countertop or back of a chair.
Hold for 30 seconds, then roll
the feet to neutral position and
relax for 5 seconds. Repeat two more sets of 30 seconds.
“You’ll notice the difference immediately. ProStretch hits the
right spot! Unlike slant boards, curbs, and steps, ProStretch
stretches the lower leg correctly, giving you the competitive
edge.”
Marty Liquori
Former World’s Best Miler