Proven Treatments

The DorsiFLEX3– How to Use and How To Stretch information

 

Sagittal Plane Combinations

Hole 1         21 degrees        Sagittal Plane

Hole 2        32 degrees       Sagittal Plane

Hole 3                  39 degrees       Sagittal Plane

Hole 4                  44 degrees       Sagittal Plane

Position 5          50 degrees       Sagittal Plane

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lateral or Medial Plane Hole Combinations

5 degrees                                1&2, 2&3

10 degrees                                        1&3, 2&4, 3&4, 4&5

15 degrees                                        1&4, 2&5

20 degrees                                        3&5

25 degrees                                        1&5

30 degrees                                        0&1

35 degrees                                        0&3

40 degrees                                        0&4

50 degrees                                        0&5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stretching of the Soleus Muscle

 

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

 

Place The DorsiFLEX3 approximately 1’ – 3’ from a wall.

  • Adjust the fingers in the appropriate angle of incline.
  • Adjust the fingers to the desired plane – sagittal, medial, or lateral.
  • Place one foot on the DorsiFLEX3.
  • Place hands on a wall for support and balance.
  • Position the non-stretching leg either in front of or behind the stretching leg, whichever is most comfortable.
  • Bend the knee of the stretching leg while keeping the heel just in contact with the device.
  • Bending the knee more will amplify the stretch.
  • Pushing your hips forward will increase the stretch.
  • Additional leverage is available by pushing on the wall while
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times for each leg.

 

 

 

 

 

Stretching of the Gastrocnemius

 

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

 

 

  • Place The DorsiFLEX3 approximately 1’ –3 from a wall.
  • Adjust the fingers in the appropriate angle of incline.
  • Adjust the fingers to the desired plane – sagittal, medial, or lateral.
  • Place one foot on the DorsiFLEX3.
  • Place hands on a wall for support and balance.
  • Position the non-stretching leg either in front of or behind the stretching leg, whichever is most comfortable.
  • Lean forward while keeping the knee straight and while keeping the heel just in contact with the device.
  • Pushing your hips forward will increase the stretch.
  • Additional leverage is available by pushing on the wall while stretching.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times for each leg.

 

 

 

 

 

 

 

Stretch of the medial arch (Big Toe Stretch)

 

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

 

 

 

  • Place The DorsiFLEX3 approximately 1’ – 3’ from a wall.
  • Adjust the fingers so the foot will be inverted with the big toe up and the little toe down.
  • Place one foot on the DorsiFLEX3.
  • Place hands on a wall for support and balance.
  • Position the non-stretching leg either in front of or behind the stretching leg, whichever is most comfortable.
  • Bend the knee of the stretching leg while keeping the heel just in contact with the device. You should feel this stretch in both the arch of the foot and the Achilles tendon and Soleus.
  • Bending the knee more will amplify the stretch.
  • Pushing your hips forward will increase the stretch.
  • Additional leverage is available by pushing on the wall while stretching.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times for each leg.

 

 

 

 

 

 

 

Kneeling Stretch of the Achilles tendon and calf muscles   

 

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

 

 

  • This stretch is done in a kneeling position and does not require leaning into a wall.
  • Place The DorsiFLEX3 in an open space to allow the user to kneel.
  • Adjust the fingers to the appropriate incline.
  • Adjust the fingers to the appropriate plane – sagittal, or lateral only.
  • Place the stretching foot on device with the non-stretching leg extended back. Your position will essentially be a lunge.
  • Lean forward and place body weight over the knee.
  • Keep the heel in contact with The DorsiFLEX3.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times with each leg.

 

For a more advanced stretch – use a Theraband

Stretch of the Medial (Inside) Aspect of Gastrocnemius

 

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

  • This stretch is done in a kneeling position and does not require leaning into a wall.
  • Place The DorsiFLEX3 in an open space to allow the user to kneel.
  • Adjust the fingers to the appropriate incline.
  • Adjust the fingers to the appropriate plane – medial only.
  • Place the stretching foot on device with the non-stretching leg extended back. Your position will essentially be a lunge.
  • Lean forward and place body weight over the knee.
  • Keep the heel in contact with The DorsiFLEX3.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times with each leg.

 

For a more advanced stretch- use a Theraband

Stretch of the Lateral (outside) Aspect of the Gastrocnemius 

 

Always begin with the lowest incline and work upward.  Never begin stretching at the most severe angle.

 

 

  • Place The DorsiFLEX3 approximately 1’ –3 from a wall.
  • Adjust the fingers in the appropriate angle of incline.
  • Adjust the fingers to the desired plane – sagittal, medial, or lateral.
  • Adjust the DorsiFLEX3 to have the toes turn inward with the heel out (pigeon toed).
  • Place one foot on the DorsiFLEX3.
  • Place hands on a wall for support and balance.
  • Position the non-stretching leg either in front of or behind the stretching leg, whichever is most comfortable.
  • Lean forward while keeping the knee straight and while keeping the heel just in contact with the device. This will stretch the lateral aspect (outside) portion of the gastrocnemius muscle.
  • Pushing your hips forward will increase the stretch.
  • Additional leverage is available by pushing on the wall while stretching.
  • Hold the stretch for 30 – 45 seconds.
  • Rest for 15 seconds.
  • Repeat 3-4 times for each leg.

 

 

Innovative, Proven, Guaranteed, Results