Activeforever ProStretch - Manual (Page 6)

● Gastrocnemius or “gastroc”
With Bilateral
1. Place ProStretch arms length away
from wall or other supportive
structure.
2. Place both hands on wall — then fit
right foot into right side of
ProStretch with heel snugly into
heel cup and toes on front
platform.
3. Stand straight up on your right
foot with all your weight on
ProStretch and lean slightly
forward. Keep right foot in neutral
position (same position as if you
were standing on floor.) Simply slide left heel snugly
into heel cup on left ProStretch. While leaning slightly
forward, keep shoulders, hips and ankles in line with
each other. (Figure 2A)
4. Keep legs straight on ProStretch and let your ankles
pivot so your heels gently rock back until you feel a
slight tension in the upper gastroc calf muscles.
5. Hold for 30 seconds, then roll the feet to neutral
position and relax for 5 seconds. Repeat two more sets
of 30 seconds.
6. To reach the inner and outer regions of the gastroc ,
place one foot in ProStretch. Slowly rock heel back
again until you feel slight tension and simply turn hips
outward. Hold and repeat #5. Turning hips inward will
rotate the stretch to the opposite side. Hold and
repeat # 5. (Figure 1B)
“People who don’t normally maintain a good level of
stretching, or people who play tennis, racquetball or run and
don’t stretch properly, could benefit from this device. If they
will bring the ProStretch with them and work on it, it will
help them prevent injury”
Pepper Burruss, P.T., A.T., C.
Trainer, Green Bay Packers
(Figure 2A)