Prone Spine and Shoulder Stretch
Areas of Concentration:
Spine, Shoulders, Lats, Traps, Triceps, Delts, Upper Back, Neck
Kneel on the rear pad of the PowerBench, and lay forward so your upper chest is on the PowerBench and your arms are extended straight out but relaxed. Grab the PowerBench handle with both hands. Keep your head up and face forward. Push the "forward-slow" button, to pull you forward, to a challenging but acceptable position.
Breathe easily throughout this stretch. Hold this position for 5-10 seconds and then press the "back-slow" button to back off and rest for 5-10 seconds. Then repeat this stretch, going farther forward than the previous time to a new position that is both a challenging and acceptable level of stretch. Again, back off and rest for 5-10 seconds.
Variations such as the amount of time the user "holds the stretch", the amount of time of "rest between stretches", the number of "stretches per routine" and additional stretches should be determined by the level of the user.
Remember – for maximum benefit in the shortest amount of time, breathe easy, and stretch at an easy but steady pace.
Remember – the PowerBench has a built-in safety feature - simply press the "release" button at any time for a quick release of tension