YV 20 Vibron
BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.bhnorthamerica.com • Phone 949-206-0330 • Fax 949-206-0350
17
B/ STRETCH
B 01 Hamstring Stretch
Position your body in a wide stance on the Power-Plate, buttocks
pushed backwards. Holding the handles, let your upper torso drop
as far forward as possible. This exercise will stretch the buttock
and hamstring muscle groups. Alternatively, stand up straight and
let your upper torso and arms drop forward.
B 02 Quadriceps Stretch
Place one shin on the Power-Plate - ensuring the foot remains off
the Plate! Keeping the upper body and back straight, tense your
stomach. By pushing your pelvis forward you'll be stretching
your quadriceps. Vary this exercise by pulling the rear leg
forward.
B 03 Calf Stretch
Stand sideways on the Power-Plate, with one leg in front of the
other and toes facing forward. The front leg should be slightly
bent, the rear leg is straight. Push the heel of the rear leg down
and you should feel tension in your calves. To vary this exercise,
keep your back straight and push your pelvis forward.
B 04 Adductor Stretch
Stand sideways on the Power-Plate with your feet near the
support column. Place the outside foot on the floor close to the
plate so legs are apart. Bend the outside leg while keeping the
other leg straight. Keeping the upper body straight, lower your
buttocks to the floor. This exercise will stretch the insides of your
thighs. Repeat on the opposite side.
