When stretching for fitness, the major muscle groups are: the legs, hips, calves, torso, back, shoulders and arms. Our SportStretch™ Fitness targets these specific muscle groups to enhance your workout in everything from group exercise classes to strength training.

Stretching plays a critical role in maintaining flexible, healthy muscles. Flexible muscles can make the difference not only in your sport performance, but how your body feels when you're through and how quickly you're ready to go again.

Use our SportStretch™ Fitness at least 2 to 3 days a week, on non-workout days for training and on the days you workout. SportStretch™ Fitness will take approx. 10 min. If you have any questions about your physical condition, please consult your physician before starting any stretching program. The SportStretch™ products are designed to be used as demonstrated in this pocket guide, on the SportStretch™ CD and SportStretch™ web site, and should not be used for any other purpose.

Fitness Program

1 Straight Leg Lift

2 Inner Thigh Sweep

3 Cross Overs

4 Hip Release

5 Horizontal Hip Opener

6 Toe Lifts

7 Forward Reach

8 Seated Twist

9 Standing “T”

10 Rear Arm Release

1 Straight Leg Lift
Our Straight Leg Lift targets your hamstring. It will make squatting and lunging easier and more effective in your workout.
Lie face up, knees bent and feet flat.
Loop the rope around one foot, then straighten your leg along the floor, keeping the other knee bent, foot flat.
Hold both ends of the rope in your outside hand.
Contract your front thigh muscles, lift your leg up off the floor and toward your chest as far as you can.
"Walk" your hands up the rope to further assist the stretch.
Hold in this position for 2 seconds, exhale and breathe, and release to start position.
Repeat 5 to10 times on both legs.

2 Inner Thigh Sweep
Our Inner Thigh Sweep will help keep your groin muscles loose for maximum range of motion. Lunge wider, plie deeper and kick higher in your workout routine.
Lie on your back with both legs straight.
Loop the rope around one foot, then wrap it around the inside of your ankle so you can hold the rope with your hands on the outside of the stretching leg.
Turn toes of both feet slightly in toward each other.
Contract upper hip muscles, then leading with your heel, move your leg out and away from your body.
Use the rope to assist moving the leg farther.
Hold for 2 seconds, return to starting position.
Repeat 5 to 10 times, on both legs.

3 Cross Overs
The muscles of your upper hips are important in movement that pushes away from your body, like side-to-side moves in group class.
Lie face up, both legs straight.
Loop the rope around one foot, wrap the rope around the outside of your ankle and hold it on the inside of your leg.
Keep the stretching leg straight and rotated out, and bring it out and away from your body to start.
Turn the toes of your non-exercising leg inward.
Contract inner thigh muscles to bring your stretching leg across your body's midline, keeping leg close to the ground and leading with your heel.
Hold for 2 seconds, then release to start.
Repeat 5 to 10 times on both legs.

4 Hip Release
Our Hip Release alleviates tension in traditionally tight hips which limit range of motion.
Lie face up, knees bent and feet flat.
Loop the rope around one foot, bend your stretching leg in toward your chest so the knee lines up with your hips and points straight ahead.
Keeping abdominals tight, contract your front thigh and hip muscles to bring the heel toward your opposite shoulder, allowing knee to fall open.
Use the rope to gently assist the movement.
Hold for 2 seconds.
Repeat 5 to10 times on both legs.

5 Horizontal Hip Opener
Our Horizontal Hip Opener focuses on your quadriceps and hip flexors. By stretching these muscles, you will be more flexible to lift your legs higher when exercising.
Lie on your side so your stretching leg is on top. Loop the rope around your top foot. Hold the rope with your top hand and bend both knees in toward your chest.
Relax your head and neck.
Place your bottom hand on your lower thigh to stabilize the non-stretching leg.
Contract your buttocks and hamstrings and press foot back behind you until you feel the stretch in the front of your hip and thigh.
Use the rope to assist bringing the leg back as far as possible.
Hold in this position for 2 seconds, exhale and breathe, then release.
Repeat 5 to 10 times on both legs.

6 Toe Lifts
Toe Lifts stretch the underlying soleus muscle. Supple and limber calves will help you to jump higher, push off easier and bend deeper in your workout.
Sit erect with the stretching leg bent, foot flat on the floor and the rope looped around the ball of your foot.
Hold the rope close to either side of your foot.
From your heel, flex your foot back toward your ankle, contracting your shin muscles.
Hold in this position for 2 seconds, exhale and breathe.
Release to start position, repeat 5 to 10 times on both legs.

7 Forward Reach
Our Forward Reach is for your entire back, a flexible supple back will support you and enable you to move freely through your workout.
Sit erect, with both legs out in front of you, knees bent and legs separated hips distance apart.
Place the rope on the floor behind your feet.
Inhale, then exhale as you tuck your chin and contract your abominals to round your body forward.
As your hands reach your feet; grasp the rope with both hands on the outside of your feet and continue to gently pull yourself forward.
Hold in this position for 2 seconds, exhale and breathe.
Release to starting position and repeat 5 to 10 times.

8 Seated Twist
Our Seated Twist will loosen the vital middle back muscles and allow you to maximize your range of motion during training.
Sit on the floor with legs straight and an upright torso.
Hold the rope behind one shoulder, elbows bent and forearm vertical with palm facing forward.
Hold the other end of the rope behind your back and under your arm close to your torso.
Contract the muscles on one side of your torso, rotating as far as you can in the opposite direction. Use the rope to assist you around. Hold for 2 seconds, then return to center and rotate 4 more times.
Extra. Then, rotate your body, and extend arm toward the floor using rope to help bend you forward as you lift upward with opposite hand.
Return to center and repeat to the same side 5 times.
Repeat entire exercise in opposite direction 5 times.

9 Standing “T”
Our Standing “ T” stretch will loosen tight biceps enabling you to maintain proper posture and position during your workout.
Stand with feet about hips distance apart, legs straight but not locked.
Place the rope behind your shoulders, with one arm straight, thumb up and the other arm bent with elbows close to your side.
Contract your abdominals to keep hips square and stable.
Begin to extend the bent arm, allowing straight arm to fall slightly behind you until you feel a stretch in the front of your shoulders and upper arm.
Your torso will twist slightly toward your stretching arm; keep legs straight to limit the stretch to only the upper body.
Hold for 2 seconds, then release.
Repeat 5 to l0 times on both arms.

10 Rear Arm Release
Our Rear Arm Release lengthens the tricep for enhanced range in swinging motions during your workout.
Stand with feet hip width apart, legs straight but not locked.
Holding the rope in one hand, bring the rope behind your back, bend one arm and line up the elbows with your shoulder on the same side, thumb down.
Bend the other arm so back of your hand is flat against the small of your back, thumb pointing up.
Choke up on the rope if necessary to get rid of slack.
Maintain this position, contract your biceps to lift your elbow up toward the ceiling and back.
Use the rope to gently ease arm back.
Hold for 2 seconds, then release.
Do 5 to 10 times on both arms.