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ARMPOWER+ Stretching Drills

Pictures coming soon.

We will update this page as we find more exercises.
You can use the Arm Bands or Wrist Bands to wrap around your ankles.
* Exercise Shown In Video.



1. *V Hamstring/Groin Stretch. Attach the Resistance Cord to a stationary
object and get inside the loop the Cord makes. Move back to the desired
resistance, and spread your legs in a V position. Now relax and let the cord
do the stretching. As you get more flexible you can move away for more
resistance, and spread your legs more.

2. *Straight Leg Hamstring Stretch. Do the same as in #1, but instead of
spreading your legs, keep your legs straight together and just stretch your
hamstrings.

3. Hurdlers Stretch. Do the same as in #1, but instead of spreading your legs,
keep 1 leg straight in front of you, and tuck the other leg along side. Now
stretch one leg at a time.

4. Throwers Stretch. Attach the wrist band to your throwing wrist, or wrap
the wrist band around your throwing hand. Secure the Resistance Cord to a
stationary object, and position yourself like you would when you throw. Now
relax your throwing arm and allow the Cord to stretch the muscles. You may
move closer or farther from the stationary object to decrease or increase the
resistance.

5. Tennis Stretch. Similar to #4, but you will need to stand so you can isolate
the muscles which are used in your tennis swing.

6. *Hamstring/Gluteus Stretch. Attach the band around your ankle with the
Resistance Cord facing the front of your foot. Secure the Resistance Cord to
a stationary object and move away to the desired resistance. Next lay down
so that the Cord is pulling your straight leg towards your head. When the
pictures are here #6 and #7 will be alot easier to understand.

7. Gluteus Stretch. With the middle strap of the Cord around the bottom of
the hamstrin(just above your knee) lay in the same position as #6. Then put
your free legs ankle across the other quad (between your hip and the band).
This will isolate the gluteus. A picture will help to understand this one too.

ARMPOWER+ Injury Prevention

1. *Shin Splint Prevention. See Animated GIF of shin exercise (COOL!).
Wrap a wrist band around your foot(just below your toes), with the
Resistance Cord attached. Secure the Cord to a stationary object, and move
a way to the desired resistance. While sitting dorsi flex your foot straight
back towards your body. You can also position yourself perpandicular to the
Cord(either way) and, with your foot, pull away. This way you can do 3
different exercises to avoid or get rid of shin splints.

2. *Abductor Exercise. Wrap a band around your ankle, with the Resistance
Cord attached. Secure the Cord to a stationary object, and lay perpandicular
to the Cord(make sure the cord is attached to the leg closest to the stationary
object). Move to the desired resistance and pull the leg to meet the other.

3. Adductor Exercise. The same as #2 except the cord is attached to the
ankle farthest from the stationary object. Then you pull the leg away from
the other one.

4. * Upper Hamstring/Lower Gluteus Exercise. With the band around one
ankle and the Resistance Cord attached to the front and secured to a
stationary object, face the stationary object and be sure to have something to
hold onto for stability. Now pull the leg back for a great exercise.

5. Lower Back Exercise. Sit, legs straight, with the Resistance Cord wrapped
around your back just under your arms, with the Cord attached to a
stationary object in front of you. Move the desired resistance and then lay
back and come up slowly.

6. Gluteus Exercise. Either use the arm band or attach the two wrist bands
together to make 1 long band. With the band wraped around your lower
quad(just above the knee), lay on your back with your head closest to the
stationary object(that the Cord is attached to). Move to the desired
resistance and allow the Cord to pull your leg up, then you push it down.
You can do this exercise with a straight or bent leg.

ARMPOWER+ Home Page.
If you have questions about any of these exercises, or find any new exercises using ARMPOWER+ that we've missed please E-Mail: Speed & Fitness.