Index
- Hamstring Stretch
- Groin Stretch
- Piriformis Stretch
- Quadriceps Stretch
- Posterior Core Stretch (Back)
- Anterior Core Stretch (Abdomen)
- Gastrocnemius Stretch (Calf)
- Iliotibial Band Stretch
- Soleus Stretch
- Achilles Stretch
- Serratus Stretch
- Latissimus Stretch
- Biceps Stretch
- Triceps Stretch
- Anterior Deltoid & Rotator Cuff Stretch
- Posterior Deltoid & Rotator Cuff Stretch
- Pectoral Stretch
- Perfect Stretch Features
There are many ways to stretch the pectorals on the perfect
stretch one is to:
1. Stand beside side either Side Bar, aligning your body
with its side grip.
2. Grasp the grip firmly bending the elbow
3. Bend both knees, maintaining grip, with shoulders facing
forward use body weight to stretch out the pectoral muscle.
4. To increase stretch even more, slightly lean forward until
desired stretch is achieved.
* Target the pectorals at various angles
* Does not slide nor tilt during usage
stretch one is to:
1. Stand beside side either Side Bar, aligning your body
with its side grip.
2. Grasp the grip firmly bending the elbow
3. Bend both knees, maintaining grip, with shoulders facing
forward use body weight to stretch out the pectoral muscle.
4. To increase stretch even more, slightly lean forward until
desired stretch is achieved.
* Target the pectorals at various angles
* Does not slide nor tilt during usage
If you are doing an activity that involves occasional periods of rest, such as waiting for your turn to
bat, take advantage of this time to stretch. Even one or two minutes on the Perfect Stretch between
periods of activity will help prevent muscles from tightening up.
Most professionals would agree however, that daily stretching is best, during and after exercise
sessions. Frequent stretching will help you avoid muscular imbalances, knots, tightness, and
muscle soreness created by daily activities.
There are several different ways to stretch, however, Perfect Stretch’s static stretching is the safest
and most effective for the majority of people.
1. Place the left or right foot on the foot pedal with the knee
fully extended and other leg relaxed
2. Hold that position for the desired stretch
3. Slightly lean forward to increase the tension of the
stretch
* The Foot pedal has a sturdy 40 degree angled foot plate
with a slip resistant surface
* Top and Side bar may be used for balance and control.
* Stretch maybe done with one or both feet.
fully extended and other leg relaxed
2. Hold that position for the desired stretch
3. Slightly lean forward to increase the tension of the
stretch
* The Foot pedal has a sturdy 40 degree angled foot plate
with a slip resistant surface
* Top and Side bar may be used for balance and control.
* Stretch maybe done with one or both feet.
1. Stand beside side either Side Bar, facing forward
2. With the hand farthest from the side bar, grasp the
upright side grip
firmly, palms facing forward bending the elbow
3. Maintaining grip, lean away from the machine
using body weight to stretch out the posterior muscles
of the rotator cuff.
4. To increase stretch even more, apply lean forward
until desired stretch
has been meet.
1. Stand beside side either of the Side Bar, facing
forward
2. Grasp the upright side grip firmly, palms facing
forward bending the elbow
3. Maintain grip and rotate shoulders to the opposite of
the grasped hand using body weight to stretch out the
anterior muscles of the rotator cuff.
* To increase stretch even more, Increase lean forward
until desired stretch is achieved.
Muscle Guide
To stretch the back and posterior core:
1. Adjust the roll pad to line up with your hips.
2. Stand in front of the roll pad lie forward over the roll pad.
3. Hang over the roll pad bending knees slightly, using the side
bar for support.
4. Relax over the roll pad and allow the upper and lower portions
of the body to stretch the posterior core.
* Roll Pad supports body weight
* User weight 350 lbs.
1. Adjust the roll pad to line up with your hips.
2. Stand in front of the roll pad lie forward over the roll pad.
3. Hang over the roll pad bending knees slightly, using the side
bar for support.
4. Relax over the roll pad and allow the upper and lower portions
of the body to stretch the posterior core.
* Roll Pad supports body weight
* User weight 350 lbs.
To stretch the abdomen and anterior core:
1. Adjust the roll pad to line up with your hips.
2. Stand in front of the roll pad and lie forward over the pad.
3. Hang over the roll pad bending knees slightly, using the side bar
for support.
4. Relax over the roll pad and allow the upper and lower portions of
the body stretch the anterior core.
5. Roll back more and reach further to maximize the stretch.
* Roll Pad supports body weight
* Use Side bar for balance and control.
* User weight 350 lbs.
1. Adjust the roll pad to line up with your hips.
2. Stand in front of the roll pad and lie forward over the pad.
3. Hang over the roll pad bending knees slightly, using the side bar
for support.
4. Relax over the roll pad and allow the upper and lower portions of
the body stretch the anterior core.
5. Roll back more and reach further to maximize the stretch.
* Roll Pad supports body weight
* Use Side bar for balance and control.
* User weight 350 lbs.
1. Place the left or right foot on the foot pedal with the knee fully
extended and other leg relaxed
2. Hold that position for the desired stretch
3. Slightly lean forward to increase the tension of the stretch
* The Foot pedal has a sturdy 40 degree angled foot plate with a
slip resistant surface
* Top and Side bar may be used for balance and control.
* Stretch maybe done with one or both feet.
extended and other leg relaxed
2. Hold that position for the desired stretch
3. Slightly lean forward to increase the tension of the stretch
* The Foot pedal has a sturdy 40 degree angled foot plate with a
slip resistant surface
* Top and Side bar may be used for balance and control.
* Stretch maybe done with one or both feet.
1. Standing with Shoulders square and both feet forward,
place one foot on the foot pedal, flat and straight forward
2. Using the Side bar for balance and control, lean forward
bending the knee and keeping both heels on the floor or the
foot pedal.
3. Maximize the Achilles stretch by increasing the bend in the
knee.
* Sturdy 40 degree angled foot plate with slip resistant surface
* The Slight bend in knee redirects stretch target from
Gastroc to Soleus muscle
place one foot on the foot pedal, flat and straight forward
2. Using the Side bar for balance and control, lean forward
bending the knee and keeping both heels on the floor or the
foot pedal.
3. Maximize the Achilles stretch by increasing the bend in the
knee.
* Sturdy 40 degree angled foot plate with slip resistant surface
* The Slight bend in knee redirects stretch target from
Gastroc to Soleus muscle
Stretching the Soleus is similar but slightly different from the calf
stretch
1. Place the left or right foot on the foot pedal with a slight bend
in the target leg and the other relaxed.
2. With both heels planted, lean forward over the pedal until
the desired stretch is achieved.
3. Lean forward more to increase the tension of the stretch
* Slight bend in knee redirects stretch target from Gastroc to
Soleus muscle
* Side bar for balance and control to lean forward, and maximize
stretch.
stretch
1. Place the left or right foot on the foot pedal with a slight bend
in the target leg and the other relaxed.
2. With both heels planted, lean forward over the pedal until
the desired stretch is achieved.
3. Lean forward more to increase the tension of the stretch
* Slight bend in knee redirects stretch target from Gastroc to
Soleus muscle
* Side bar for balance and control to lean forward, and maximize
stretch.
Stretching the Iliotibial band on the perfect stretch is done by
1. Facing the body rest a few steps back
2. To stretch the right leg Cross legs with right leg in the rear
3. With hip square, reach forward and grab the
sides of the body rest with both hands
4. Place head on right side of body rest and
bend and hold the desired target
5. Reverse for left leg.
1. Facing the body rest a few steps back
2. To stretch the right leg Cross legs with right leg in the rear
3. With hip square, reach forward and grab the
sides of the body rest with both hands
4. Place head on right side of body rest and
bend and hold the desired target
5. Reverse for left leg.
* The cross legged position tightens the I.T.-band and allow
the user to target the it-band for a more precise stretch.
* This stretch may be performed anywhere possible on this
machine.
To stretch the piriformis
1. Adjust the roll pad to just below the waist line
2. Stand facing the roll pad a few steps back and place the outside of
either foot directly in front of the opposite leg.
3. Lean forward bending the knee on the roll pad stretching the
piriformis.
4. to increase tension of the stretch lean forward more or adjust the
height of the roll pad.
* Roll pad allows users to reach the maximum stretch slowly.
* Roll Pad adjust to the height of the user.
* Side bar gives the user control and balance.
1. Adjust the roll pad to just below the waist line
2. Stand facing the roll pad a few steps back and place the outside of
either foot directly in front of the opposite leg.
3. Lean forward bending the knee on the roll pad stretching the
piriformis.
4. to increase tension of the stretch lean forward more or adjust the
height of the roll pad.
* Roll pad allows users to reach the maximum stretch slowly.
* Roll Pad adjust to the height of the user.
* Side bar gives the user control and balance.
1. Adjust the roll pad to line up with your hips.
2. Stand with shoulders square and your back to the roll pad a
few feet away.
3. Simply grab hold of the closest hand grip for balance with
one hand, bend over slightly and place the opposite hand at
your side or just behind your knee.
4. Lift the left or right ankle toward your buttocks and place
your left or right foot on the roll pad with laces down.
5. Bend the leg placed on the floor slightly to began the stretch
of the quadriceps of the leg placed on the roll pad.
2. Stand with shoulders square and your back to the roll pad a
few feet away.
3. Simply grab hold of the closest hand grip for balance with
one hand, bend over slightly and place the opposite hand at
your side or just behind your knee.
4. Lift the left or right ankle toward your buttocks and place
your left or right foot on the roll pad with laces down.
5. Bend the leg placed on the floor slightly to began the stretch
of the quadriceps of the leg placed on the roll pad.
To stretch the Latissimus and upper back:
1. Stand facing the body rest.
2. Grasp the top bar’s hand grip firmly, palms facing forward.
3. Maintain grip and relax, using lower body weight to stretch out
the posterior upper torso.
4. To increase stretch even more, reduce support by legs.
* Top bar supports full weight.
* Body rest extends torso for maximum stretch
1. Stand facing the body rest.
2. Grasp the top bar’s hand grip firmly, palms facing forward.
3. Maintain grip and relax, using lower body weight to stretch out
the posterior upper torso.
4. To increase stretch even more, reduce support by legs.
* Top bar supports full weight.
* Body rest extends torso for maximum stretch
To stretch the Serratus:
1. Stand facing forward, with body rest at back
2. Grasp the top bar’s hand grip firmly, palms facing forward.
3. Maintain grip and relax, using lower body weight to stretch out
the upper torso.
4. To increase stretch even more, reduce support by legs.
1. Stand facing forward, with body rest at back
2. Grasp the top bar’s hand grip firmly, palms facing forward.
3. Maintain grip and relax, using lower body weight to stretch out
the upper torso.
4. To increase stretch even more, reduce support by legs.
1. This stretch is performed using both upright grips, with
back to the body rest
2. With a firm grip and arms fully extended, lower the
body, stretching the biceps and anterior deltoids
3. Stretch is control by raising and lowering the body.
* This stretch is usually done by a the trainer, teammate
or on another piece of equipment not designed for stretch
of course
* Palm up, down or flat on side bar changes the torque
on the fore arm stretching it as well
back to the body rest
2. With a firm grip and arms fully extended, lower the
body, stretching the biceps and anterior deltoids
3. Stretch is control by raising and lowering the body.
* This stretch is usually done by a the trainer, teammate
or on another piece of equipment not designed for stretch
of course
* Palm up, down or flat on side bar changes the torque
on the fore arm stretching it as well
There are several ways to stretch the triceps on the prefect stretch
1. one is performed using both upright grips, facing the body rest
2. With a firm grip and arms fully extended, lower the body, stretching
the triceps and latts
3. Stretch is control by raising and lowering the body.
* Palm up, down or flat on side bar changes the torque on the fore
arm stretching it as well
* Equipment Does not slide nor tilt during usage
1. one is performed using both upright grips, facing the body rest
2. With a firm grip and arms fully extended, lower the body, stretching
the triceps and latts
3. Stretch is control by raising and lowering the body.
* Palm up, down or flat on side bar changes the torque on the fore
arm stretching it as well
* Equipment Does not slide nor tilt during usage
Stretching on the Perfect Stretch involves a slow, gradual and controlled elongation of
the muscle though the full range of motion and held for 15-30 seconds in the furthest
comfortable position (without pain). This is the first and most important stretching
principle. Most physicians suggest that all stretches for each muscle group should be
done by using this static form of stretching.
the muscle though the full range of motion and held for 15-30 seconds in the furthest
comfortable position (without pain). This is the first and most important stretching
principle. Most physicians suggest that all stretches for each muscle group should be
done by using this static form of stretching.
Color Indicates Target Muscle Group
| Cross Legs |
