Activeforever CoreStretch Stretching Exerciser (CoreStretch) - Manual

As always, if you have had any recent physical problems or surgery, or if you are just beginning to exercise,
especially after a long absence, please consult your physician. As with any new stretching technique, it is
recommended that you start slowly using the beginner positions and then gradually progress to the more
advanced positions and techniques.
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Lower & Upper
Back & Shoulders Lower Back
Slightly bend the knees and
slowly lean forward. You
may also lean side to side
emphasizing a side or
specific target area. Slightly bend the knees, cross
your arms (see inset) and
slowly lean forward.
Lats & Lateral
Scapula Lower Back &
Hamstrings
Slightly bend the knees.
Reverse your hands so that
your palms are facing
upwards (see inset) and
slowly lean forward Straighten your legs and
slowly lean forward.
Intermediate stretches
in a standing position
(can also be done leaning
against a wall for support) Lower Back
& Hamstrings
With legs straight, slowly lean
forward.
Groin &
Hamstrings
With legs spread, slowly lean
forward.
Peroneal (Outer
Calf & Ankle)
Lateral (outside)
Hamstrings
With legs spread, invert toes
(point inward) and slowly
lean forward.
Medial (inner)
Calf & Medial (inner)
Hamstrings
With legs spread, evert toes
(point outward) and slowly
lean forward.
Advanced Lat
With legs straight and
slightly separated, grip the
handle with one hand and
support yourself on the
floor with the other. Lean
toward the supporting
hand. Reverse hands for
other side.
Advanced stretching
sitting on the floor
CoreStretch
“Stretching BACK Into Shape”
For best results, please read the stretching guidelines and directions for proper technique included on the
reverse side of this poster. Also, be sure that your arms are fully extended (not bent at the elbow) and
your back is straight (not curved) as shown in the diagram below. This will maximize your back elonga-
tion and stretch.
Correct Height Correct Posture Incorrect Height Incorrect Posture
Beginning stretches in a seated position
TM
Advanced
Lateral
Grip the handle with one
hand and support yourself on
the chair with the other
hand. Lean toward the
supporting hand. Reverse
hands for other side.
Lower Back
Keep legs bent and slowly
lean forward. You may also
lean side to side emphasizing
a side or specific target
area.
Lower Back
& Hamstrings
Position yourself on the edge
of your seat. Straighten your
legs and slowly lean forward.
This can also be done one
leg at a time.
Lower & Upper
Back & Shoulders
Legs bent, cross your arms
(see inset) and slowly lean
forward.
Lower Back,
Hamstrings & Shins
Sitting on the edge of your
chair, straighten your legs
and point your toes. Slowly
lean forward.
Lats & Lateral
Scapula
Reverse your hands so that
your palms are facing
upwards (see inset) and
slowly lean forward
Hip (Piriformis)
Upper Glute & I.T. Band
Sitting comfortably in
your chair, cross the leg
of the hip you want to
stretch and slowly lean
forward.